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
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
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
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
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