top of page
Search

Thursday January 12, 2023

20 min stretch


And or


Bench Press

Set 1 – 1 rep @ 85%

Set 2 – 5 reps @ 75-80%

Set 3 – 5 reps @ 75-80%

Set 4 – 5 reps @ 75-80%

Set 5 – 5 reps @ 75-80%

Rest as needed

*Build to 85%; then do 5 reps x 4-5 sets @ 75-80% 1RM


And or


Active recovery:

10x250 m rowing repeats

Rest 1 min between sets


FYI- published average 250m times for men and women are 45.3 sec and 57.4 sec respectively. This should not be your goal, rather a guideline to consider when planning your attack. Aim to work hard across each set. These are sprints, and you get a minute rest between each to recover enough to hit the next set hard. Be consistent.



124 views0 comments

Recent Posts

See All

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

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

bottom of page