Warmup
Core
Tabata
Plank
Reverse table
Strength
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
OR
No weight
8 min Emom
With bar / dbells
6 -8 reps strict press
WOD
For Time:
50 GHD Sit-ups/ abmat 75 SIT-UPS
30 Bar-Facing Burpees/ line facing burpees
100-ft. Barbell back Rack Walking Lunge/ 32 stationary lunges
30 Bar-Facing Burpees
50 GHD Sit-ups/ 75abmat sit-ups
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
