Tuesday 01312023

WARMUP

STRENGTH

Emom 15 min

1.12 Db bench press

2.12 seated wide grip latpull-downs

3.12 banded tricep extensions

4.16 weighted glute bridges

5.16 single leg v-ups

WOD

AMARAP 18 min

12Barbell Overhead LUNGE 115/75

12toes to bar

12 Db snatch 50/35

12med ball Sit-Ups

12 Chest-to-Bar Pull-Ups

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Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

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