Wednesday 05062023

WARMUP

CORE Tabata

Medball deadbugs

Plank medball taps

Strength

10-9-8-7-6-5–4-3-2-1

Deadlifts 60%

Db bench press 50/35

WOD 20 min cap

4 rds

10push press 115/85lbs

10bar facing burpees

Run 800 m

4 rds

10Ttb

10barfacing burpees

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Wednesday 11292023

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h