Tag: brookshire

Warm up: 200m run, 10 squats: 2 rds

Str- back squat deload
5@ 40% 5@ 50% 5@ 60%

WOD
10 Med ball cleans
1 box jump
9 Med ball cleans
2 box jumps
8 Med ball cleans
3 box jumps
7 Med ball cleans
4 box jumps
6 Med ball cleans
5 box jumps
5 Med ball cleans
6 box jumps
4 Med ball cleans
7 box jumps
3 Med ball cleans
8 box jumps
2 Med ball cleans
9 box jumps
1 Med ball cleans
10 box jumps

Cool down: 20 pvc good mornings
stretch and roll

Warm up
500 m row
20 m of
High knees
Butt kickers
Side shuffle
Bear crawl

Str- deadlift 5-5-5

Wod
1200 m run
63 KB swings 53/35
36 box jumps 24/20

Warm up
5 min jump rope
30 push ups
30 sit ups

Str- bench press
5-5-5

Wod
Tabata
Pull ups
Push ups
Sit ups
Squats

Warm up: Turkish get ups

Strength: press 5-5-3 (5-3-1)

WOD
Curls 10 reps
Abs -sit ups or ghd 20 reps
Tricep extensions 10 reps
Calf raises 20 reps
Shoulder raises 10 reps
5 rds

Cool down: stretch and roll

Warm up: 50m bear crawl, 50m pig on skates

Strength: bench 5-5-3 (5-3-1)

WOD
40 pull ups
40 ring dips
80 ring rows
80 push ups
100m bear crawl

Cool down: stretch and roll

Warm up: 800m run, 30 push ups, 50 sit ups

Strength: back squat 5-5-3 (3-3-3)

WOD
21-15-09
Front squats 135/95
Burpees