top of page
Search

thursday 09012022

STRETCH DAY 25 min


BENCH PRESS

EMOM 10

2 pause on chest 55-65%


ACTIVE RECOVERY

CHOOSE ONE

  • run 20 min

  • alternate between bike / row / ski 20 min

  • ride 20 min

core - x2

10 vsnaps

10 vtucks

10 wide leg reach /sit-ups

10 single leg vups

10 scissors

10 hip taps each

10 heels to heaven




112 views0 comments

Recent Posts

See All

Thursday 02222024

Warmup Stretch day! Strength 50-60 %1 RM Light weight technique focus Oh squats 5-5-5-5-5 WOD Active recovery 20 min Partner you go I go! 10 kb deadlifts 10 Russian kb swings 10 shuttle runs

Wednesday 02212024

Warmup Core Tabata Single leg vups Plank jacks STRENGTH 5 sets: 5 bench presses 5 dips – Increase loading across as many sets as possible.– Perform dips on rings or straight bars.– Rest between sets.

Tuesday02202024

Warmup Strength CLEAN &JERKS 5 reps x 2 sets @ 50-60% 4 reps x 3 sets @ 60-70% 3 reps x 2 sets @ 65-75% WOD RX Every 2:00 for 4 rounds: 6 box jumps (24/30 in) 12 push-ups Max-calorie row – Rest 2:00 b

bottom of page