Wednesday 04142021

Warmup

3 rds

10 dead bugs

20 line hops

:45 bike

Barbell conditioning

Push press

10 min emom

Min 0-3 5 reps

Min 3-6 3 reps

Min 6-10 1 rep

Work to a heavy !!

STRENGTH

Deficit RDL

STANDING On A 3 “ plate

4 x8 reps

Work to a heavy !

gymnastics pulling

8 min emom

5 strict pull-ups / banded

Wod

Death by squat cleans 115/85

1 squat clean the first min, 2 squat cleans the second min, 3 the third min ... etc until you can no longer get the reps In The allotted time.

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Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20