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Tuesday 01232024

WARMUP


CORE - Tabata

Scissors

Single leg vups


STRENGTH

Deadlifts


For load:

Deadlift

10-8-8-6-6

– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.– Perform a new set every 3:00.


WOD

RX

AMRAP 9:

9 burpees to a target (12 in)

10 alternating single-leg squats

Level 2

AMRAP 9:

9 burpees to a target (6 in)

10 alternating single-leg squats to a target / box / medball

Level 3

AMRAP 9:

6 burpees

8 alternating step-back lunges

SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • 5+ rounds; 8+ for advanced athletes.

  • Burpees at a steady pace in under 1:00 each round.

  • Alternating single-leg squats in under :30 in the early rounds.

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