Search

THURSDAY09152022

STRETCH DAY 20 MIN


BENCH PRESS 10 X3 @65%


ACTIVE RECOVERY X 2 (45 SEC ON 15 OFF)

  1. DUMBELL BENT OVER ROWS

  2. BURPEE ON PLATE

  3. ABMAT SITUPS

  4. GOBLET SQUATS

  5. DUMBELL FRONT RAISE TO SIDE RAISE

  6. RING ROWS

  7. KB SWINGS

  8. PUSHUPS ELEVATED

OPTIONAL RUN

5K

3.6 K

1.5K


115 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs