top of page
Search

Thursday 10262023

Stretch day!

25 min


Bench press

Single arm db bench press x10 reps (pyramid.)

Build and then back down.


WOD

RX

5 rounds for time with a partner:

400-m run/ bike / row

30 box jumps (20/24 in)

30 wall-ball shots (14/20 lb)

– Run together, divide box jumps and wall-ball shots as needed.

SCORE: 

TOTAL TIME


LEVEL 2

4 rounds for time with a partner:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (10/14 lb)

– Run together, divide box jumps and wall-ball shots as needed.

SCORE: 

TOTAL TIME


Level 3

3 rounds for time with a partner:

400-m run

30 box jumps or step-ups (12/20 in)

30 wall-ball shots (6/10 lb)

– Run together, divide box jumps and wall-ball shots as needed.

————————————

Alternate recovery

STAMINA

10 sets for calories:

:30 bike at 60 RPM

:20 bike at 70 RPM

:10 bike at 80+ RPM

1:00 bike at sub 60 RPM

– On a C2 Bike, Assault Bike, or Echo Bike.

– Treat the sub-60 RPM interval as recovery.

Focus on breathing and preparing for the next set.

121 views0 comments

Recent Posts

See All

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders

bottom of page