WARMUP
CORE -
-plank
-dead bugs
Strength
-Push Presses
*Find a 3 RM push press
-Strict Press
Find a 5RM Strict press
Wod
3 Rounds for Time:
8 Hang Power Snatches 115/75 lbs
10 Burpee Box 24 inches
24 Pistols / weighted step ups
*24" both male and female
*Extra 200ft hsw / practice / hs hold
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
