WARMUP
STRENGTH
A) 3Sets:
3 Dead Stop Deadlifts @ 75%
B) 3 Sets:
3 Touch-and-Go Deadlifts @ 80%
WOD/ every 2:30 x8
10 hang power cleans 135/95
30 du /45 singles
15/12 cal assault /250 row
Level 2
10 hang power cleans 95/65
20 double unders / 35 singles
12/9 cal assault / 200 m row
Modifications
500 METER BIKE ERG
15/12 cal assault
- 250m Row
- 200m Run
- 200m Ski
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
