today

ORANGEWOD

today

Context

Mental Toughness

Energy System

Work Capacity

Strength Section

Structural Strength

15 min to Prep and do 3 working sets
5 RM Squat
15 min to Prep and do 3 working sets
8 Bench Press

Muscle Building

Same

complexity

Same

Metcon Fitness

Short Finisher
5 min AMRAP
Renegade Row Half Burpees

Metcon performance

Short Finisher
5 min AMRAP
Renegade Row Burpees

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Prayer & Pancake

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

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