top of page
Search

10/30/24

Warm up

Bike one minute 30 seconds of each

Hip bridge Cat cow

Side plank Goblet squat hold

Then Build up weight for kettlebell cluster


ENDURANCE

Delta One round

800 m run 80 foot plate push

8 kettlebell clusters 70/53

Two rounds 600 m run

60 foot plate push

6 kettlebell clusters Three rounds

400 m run 40 foot plate push

4 kettlebell clusters Four rounds

200 m run 20 foot plate push

Two kettlebell clusters




 
 
 

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...

 
 
 
2/7

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

 
 
 
2/5

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups

 
 
 

Comments

bottom of page