tuesday 06142022

warmup

strength

every 4 min x16:00

9 deadlifts @68%

5 seated box jumps

EVERY 2 min x8

snatch balance + Oh squat

1x3+3@55%

3x3+3@62% of snatch

HWPO metcon

20-15-10

thrusters 95/65

burpee ctb pull-ups

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Monday 12042023

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65

Fryiahhh 12012023

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Thursday 11302023

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders