Wednesday 05042022

Warmup

STRENGTH

Oh squats

Every 90 sec x12 min

1x5 @60

1x5@65

1x4@70

1x3@75

1x2 @80

1x1@84

Every 90 sec

Snatch

1x2@74

1x2@77

3x1@80

1x2@77

Wod

4x2:00 on 1:00 off

Row 26/20 cal /300 run

Remainder ghd / abmat sit-ups

Accessories x3

:20 /:20sec hip taps

20 banded donkey kicks

10 bent over Rows

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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