ORANGEWOD

today

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

E2MOM 12

10 DB Squat

Muscle Building

E2MOM 12

8-10 Back Squat

complexity

E2MOM 12

6-8 Overhead Squat

Metcon Fitness

21-15-9

DB Push Press
Lunges
Row or 15-12-9 Bike

Metcon performance

21-15-9

Barbell Push press
Lunges
Row or Bike

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar