top of page
Search

1/8/24 bench press

Warm up

1 minute row

30 second squat hold

10 inch worm push ups

10 squats

10 aussie push ups

10 goblet squats


Strength

Bench press 3x4

20s

Barbell row

Back squat

Strict press


Conditioning

For time

100 close grip bench presses 75/55

*penalty

Every minute on the minute

4 (2/2) db snatches 50/35

52 views0 comments

Recent Posts

See All

2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

2/19/24 front squat, and barbell row

Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall facing squats 9 inch worm push ups Strength Front squat 3x4 Bar

2/17/24 ultra

Warm up 1/4 mile run Create a stretch ever one minute each side ultra 4 xs 100 meter farmers carry 53s/35s 1/4 mile run 3 xs 10 plate over burpees 10/10 reverse lunges with the plate 45/25 2xs 5 plate

bottom of page