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1/10/23-Front squats x 4

Warmup

3 rounds

200 m run

10 wall ball


Strength

Front squat-Build a heavy 4


Conditioning ABABA

A-1/2 mile run for time

B-EMOM3

2 front squats

5 db pull overs


Accessory

2 minute front rack hold-As heavy as possible

30 calorie bike

1 mile run

30 calorie bike


Oly WOD

EMOM5

3 hang squat cleans


 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
11/18/25

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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