Core
tabata
hollow rocks
scissors
STRENGTH
Front Squat
Set 1 – 2 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 4 reps @ 80%
Set 5 – 4 reps @ 80%Rest as needed
WOD
Every minute for 20 minutes (4 rounds):
Minute 1
4-6 Wall walks
Minute 2
1 Legless Rope Climb
1 Rope Climb/ 15 kb swings
Minute 3
1 x25 feet Handstand Walk/ 20 shoulder taps
Minute 4
Farmers Walk 75 feet @ 100/70 lbs
Minute 5
Rest
*wall walks are speed focused
**40 Sec Cap on all minutes
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
