Warmup
Core - Tabata
Side plank on hand ( leg up if possible )
Power development
5 rds
6 seated box jumps (increasing height )
50 ft broad jump ( focus on hips open )
8 jumping lunges (get high )
Wod 18 min cap
800M run
20 dB box stepovers 50/35’s
40 wallballs 20/14
20 dB box stepovers 50/35’s
800 m run
Level 2
400 m run
20 dB box stepovers 35/20’s
30 wall balls 20/14
20 dB box stepovers 35/20’s
400 m run
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
