Warmup
Tabata
Core-
-Cross scissors
-Heels to heaven
EMOM 10 min
10 alternating single arm DB press
10 BARBELL bent over rows
WOD 16 min AMRAP
Run 300 m
4 man makers 50/35
6 burpee box jump over / step
8 toes to bar / knee raises
Extra ..accumulate 2 min hand stand hold / wall if needed
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
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
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
