Search

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.



198 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo