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.
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
