Thursday 08182022

20 min STRETCH !

CORE :

4 sets:

10 v-ups

10 hollow rocks

10 arch rocks

10 OH plate sit -ups

1 Barbell Bench Press @ Max Load

*Find a 1 RM

1 Deadlift @ Max Load

*find a 1 RM deadlift

*Must start with bench press, once you start deadlift attempts, you are done with bench press. As many attempts as you like.

ACTIVE RECOVERY

10 min bike / 10 min row

Run your choice

1.5 k

3.6k

Recent Posts

See All

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Wednesday 04172024

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br