FRIDAY
| 2 minutes bike/row/erg
Shoulder activations (dowel) Boot strappers Air squats with T twists Box Squat rocks (knee over toes) OH plated sit-backs Burgener warm up (bar)
|
|
Strength Development: Back Squats
6 Sets at 2 Minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Technique focus · Braced core · Depth & drive with legs |
|
WOD
5 @ 3 Minute AMRAPs
3 Minute AMRAP
· 3 Power Cleans (RX 60/40 Kg) · 6 Push-ups · 9 Air Squats
Rest 1 minute Repeat: 3 Power C&J
Rest 1 minute Repeat: 3 Thrusters
Rest 1 minute Repeat: 3 Power C&J
Rest 1 minute Repeat: 3 Power Cleans
Stimulus: · Consistent Sets · Challenge yourself
|
|
Recovery Workout 5 @ 3 Minute AMRAPs
3 Minute AMRAP
· 3 Power Cleans · 6 Push-ups · 9 Air Squats
Rest 1 minute Repeat: 3 Power C&J
Rest 1 minute Repeat: 3 Thrusters
Rest 1 minute Repeat: 3 Power C&J
Rest 1 minute Repeat: 3 Power Cleans
Stimulus: · Consistent Sets |