top of page

10/7/23 back squat x 2

Warm up

1 minute bike

30 second wall facing squat hold

Greatest stretch ever . 1 minute each side


Back squat, build a heavy 2


King Snatch

5 Rounds for Time

5 chest-to-Bar Pull-Ups

10 Power Snatches 75/55

15 calorie Assault Air Bike

20 AbMat Sit-Ups

25 Single-Unders

23 views0 comments

Recent Posts

See All

Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro

bottom of page