Thursday 12152022

Warmup

Core

Tabata

-hollow hold

-bird dogs

STRENGTH

Bench press

3-3-3-3-3-3

PAUSE 1 sec on chest

WOD

“COLD TOILET SEAT“

18 min Amrap

20-40-60-80-100

Double Unders

10-20-30-40-50

Cal bike

5-10-15-20-25

Burpee on 2’’ plate

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Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h

Friyahhh 11242023

Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP