Workout of the Day:

1) Coach Led Warm-up

2) Shoulder Press 5-5-5-5-5 Reps AHAP. Work up to around 90-95% of your 5RM and use for all sets. If you do not have a 5RM then work up to a heavy weight and use it for all sets.

3) Death by thrusters 95/65
Notes: How it works is Minute 1 complete 1 Thruster
Minute 2 complete 2 thrusters
Minute 3 complete 3 thrusters
so on and so forth until you can not complete the required number of reps for the minute you are on.

4) Not for time complete 4 rounds of
20 Situps
20 Russian twists

5) Mobility/Stretching

Competition Programming:

1) Back Squat  6x2@90% of your 1RM

2) Complete as many res in 10 Minutes of
3 Deadlifts 225/155
6 Deadlifts 225/155
9 Deadlifts 225/155
add three reps to each movement until the 10 minutes expires

3) Not for time complete 3 rounds of
20 Russian Twists
20 V-ups

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