HWPO Core x3
:40 front plank
:30:30 side plank hip touches
Every 90 sec x7:30
Oh squats
1x5 55
1x5 64
1x4 67
1x2 72
1x5 55
WOD
HWPO
AMRAP 10
15 Cal Row +1
15 Wall Ball +1
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Rest 5:00
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AMRAP 6
15 Cal Row +1
15 Wall Ball +1
*Same workout again but less time. Try to go a little faster on the row and transitions.
*Each round, add one more rep to each movement.
Score = total reps for both amraps .
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
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-
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
