top of page
Search

10/5/23

Warm up

1 minute bike

30 second plank

30 second wall facing squat hold

10 second L sit

10 goblet squats

5 dips-Focus on the negative


Strength

Dips-1 minute max reps


Conditioning

21-18-15-12-9-6-3

Dbl db front squats 50s/35s

*After each set

Perform 50% of your 1 minute max dips

And

100 meter farmers carry

44 views0 comments

Recent Posts

See All

5/18/24

Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150

5/17/24

Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time

5/16/24 barbell row

Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in

Comments


bottom of page