Tuesday 04112023

WARMUP

TECHNIQUE

Tall Split Jerks - Forehead/Chin/Chest6 sets of 1 rep

Rest as needed

*1 complex= 1 rep @ forehead + 1 reps @ chin + 1 rep @ chest (3 sets per side )

SPLIT JERKS

5 sets 1 rep 75-85%

TTB Got None Skill

(Everyone completes)

AMRAP UB TTB x 1 set

*place reps for this score

*50 rep cap

2 arch to hollow swings + 2 arch to knee tuck + 2 TTB + 2 arch to knee tuck + 2 arch to hollow x 5 sets 20-60 sec

WORKOUT

2 total sets:

Run 600m / BIKE @ 4-6 sec per 400m slower than repeat test

rest 45 seconds

-rest as needed between sets

Recent Posts

See All

Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h

Friyahhh 11242023

Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP