top of page
Search

Tuesday 01112022

warmup


core -

tabata

vtucks

hollow hold



STRENGTH

Back Squats

build to 87.5%


Hit 77-82.5%

3x5 reps


WOD

3 rds

15/12 cal bike

10 burpee touch bar

6 Bmu or 60% of max

(Sub 10 ctb pull-ups:/banded

rest 2 min


xtra -x2

10 sandbag reverse lunges 150/100

50 ft sandbag carry

rest 1:1


Use Heavy KB as a substitute!


138 views0 comments

Recent Posts

See All

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

bottom of page