Thursday 07222021
20 min stretch
Or LIFT
Pause back squats
2+ 3 75%
2+280%
1+282%
1+285%
1+285+
Wod
RUCK RUN
5x800 m
Rest 1:00
Bring a back pack.
Start with 10 lbs ..Add 10lbs every time you come in the door !!
Level 2
5x800 m run
Or
Bike 12 k
20 min stretch
Or LIFT
Pause back squats
2+ 3 75%
2+280%
1+282%
1+285%
1+285+
Wod
RUCK RUN
5x800 m
Rest 1:00
Bring a back pack.
Start with 10 lbs ..Add 10lbs every time you come in the door !!
Level 2
5x800 m run
Or
Bike 12 k
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00