WARMUP
CORE
TABATA
-BANDED WEIGHTED GLUTE BRIDGES
-WIPERS ( bar )
STRENGTH
Back Squat
3 sets of 10 reps @ 55-65%
Rest 3 minutes between sets
WOD 25 min cap
3 Rounds for Time:
Run 400 meters
75 Double-Unders
15 Burpee Box Jump-Overs 24/20 inches
-Rest 3min
adjust if needed !
50 double unders
10 bbjo
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
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
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP
