top of page
Search

1/23/23 strict press x 4

Warm up

1 minute handstand hold

30 second dead hang

Then 3 rounds

5 inch worm push ups

10 second active hang

Then

Negative pull ups 3x3


Strength

Strict press-Build a heavy 4

Practice Kipling pull ups between sets


Conditioning ABACA

A 1/2 tabata pull ups

B EMOM3

2 strict presses

20 second hollow rocks

C EMOM3

20 second max handstand push ups


Accessory

Bottoms up presses 3x7

Russian twists 3x30 seconds

Dips 3xmax reps


Skill WOD

Kiping handstand push ups

Kiping pull ups

34 views0 comments

Recent Posts

See All

7/13/24

HYROX-Triple Threat Endurance preview 1/2 mile run or 40/32 cal bike 1000 m ski 1/2 mile run or 40/32 cal bike 1000 m row 1/2 mile run or40/32 cal bike 100 lunges 1/2 mile run or 40/32 cal bike 50 (25

7/12/24

WARM uP 5 Minntes Mixed Cardio Worlds Greatest Stretch 5/5 Knees over Toes Split Squats 5 Inch worn Push ups CONDITIONING 1 minute on 30 seconds off DB Bench • 20 Rep Max# Front Rack Walking Lunge Let

7/11/24 Deadlift/ clean and strict press

WARM UP 1 Minute Row 20/20 Sec Side Plank with leg raise 3/3 Single Leg Deadlift 4/4 Single Arm Clean +Press STRENGTH Deadlift or Clean Heavy 2 THEN 5x1 @90→100% GIANT SET Max Strict Pullups Strict Pr

Comments


bottom of page