CORE TABATA
-BICYCLES (ELBOWS TO KNEES)
SIDE PLANK LEG LIFTS
( SWITCH BACK N FOURTH)
FRONT SQUAT
EMOM x 10 3@ 70%
WOD
Every 4min for 5 sets:
2:30min Clock:
12 STOH @ 50/35 DBs
14 Box Jump Overs @ 24/20" STEP DOWN
16 FRONT RACK LUNGES @ 50/35lb DBs
AMRAP Double unders in remaining time
*Score = total DU completed
XTRA 4x
1MIN ON 1 MIN OFF CTB PULLUPS
OR UNTIL 55 REPS COMPLETED
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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
