Tuesday 04062021

WArmup

Strength

Power snatch + snatch

2+2@65%

2+1@70%

1+1@70%

Snatch pulls

1/2 3@ 100%

3/4 3@105%

Wod

4 rds for time

Run 200 m

15 dB thrusters 50/35

12 dB box step ups 24/20 50/35

6 bar muscle ups /10 ctb

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Friyahhh12082023

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

Thursday 12072023

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

Wednesday 12062023

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