Tuesday 11292022

WARMUP

CORE - tabata

plank

dead bugs

SKILLS

Strict Handstand Push-Up/ seated z press 5 sets of 5-10 reps reps

Rest 1 minute between sets

5 min AMRAP:

1,2,3,4,5,6,7, etc...

Strict TTB / REG TTB

2,4,6,8,10, etc...

Strict Dips on pull-up bar or parallettes

*Move with quality. Save intensity for metcon.

MACHINE WORK

4 sets

10/8 Cal Echo @ 90+% sprint effort

20/16 Cal Echo @ max sustainable pace

rest 2 min

14/10 Cal Row @ 90+% sprint effort

28/22 Cal Row @ max sustainable pace

2 min rest

Recent Posts

See All

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