Warmup 8 min
Core - Tabata
Dead bugs
Bird dogs
Strength
Squat cleans ( from knee )
2@60
2@70
2@70
2@75
2@75
WOD
Emom
20 min
row 15/12 assault 14/10
17 sit-ups
17 box jump over
4 front squats
Level 2
Row 12/9 assault 11/7
12 sit-ups
12 box jump over
4 front squats
Increase front squat weight
Each round. Highest lift recorded for the day!
Make sure you scale appropriate to complete the work In The time given.
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 7Â boxjump over 24/20 Level 2 AMRAP
