top of page
Search

1/3/24 bench press

Warm up

1 minute plank

1 minute row

5 tempo push ups

10 rear delt flys

15 kb swings

20 kb goblet squats


Strength

Bench press 3x4

Barbell row 1x20

Strict press 1x20

Back squat 1x20


Conditioning

10-9-8-7-6-5-4-3-2-1

8 minute cap rx 53s/35s

Double kb cleans (from the floor)

Double kb bridge presses

56 views0 comments

Recent Posts

See All

6/25/24

WARM UP 1 Minute PlanK 10 KB Deadifts 10 Goblet Squats 10 Push Ups COMDITIONING A-B-A-B A - 5 Minute Cap 21-15-9 Barbell Banch Press Rx 20 Rap Cal Row Rest 3 minutes B -Cal Bike- 5 Minute Max Rest 3 M

6/24/24 back squat/ strict press

Warm up 30 second handstand hold 1 min row 50/50 ft bottoms up waiter walk 30 second wall sit Strength Giant set 1 3/3 single arm kb clean n press - increase weight each round 3 back squats- til a hea

6/22/24

Warm up 300 meter run Worlds greatest stretch 2 minute double under practice or singles 1 minute row HYROX Triple 3 3000 meter row 300 double unders or singles 3 mile run or 240/192 bike and ski combi

Comentários


bottom of page