top of page
Search

10/3/23

Warm up

5 minutes single cardio 80% max heart rate

Then

30 second dead hang

10 v ups

10 second L hang


Strength

Strict toes to bar-1 minute max reps


Conditioning-Delta

3 rounds

Min 1-100 meter run

Min 2-5/4 cal bike

min 3-Toes 2 bar, 50% 1 min max

2 rounds (Every other minute)

Min 1-200 m run

Min 3-10/8 cal bike

Min 5-Toes to bar, 75% of 1 minute max

1 round (Every 3rd minute)

Min 1-300 m run

Min 4-15/12 cal bike

Min 7-Toes to bar, 100% 1 min max

 
 
 

Recent Posts

See All
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...

 
 
 
4/18/25

Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...

 
 
 
4/17/25

Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...

 
 
 

Comments

bottom of page