Warmup
Strength
Bench Press
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
Wod
Emom 20 min skills
Min 1-10-15 strict HSPU / strict press
Min 2 -1 legless or 2 rope climbs
Min 3 -25-50ft hsw or 3 wall walk
Min 4 -20 vsnaps / sit-ups
Min 5 - 7-10 strict pull-ups / 15 bent over rows
*scale each movement so that you can rest 15 sec before moving on.
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
