top of page
Search

104/23 pull ups/ strict press x 4

Warm up

1 minute row

30 second handstand hold

Then

3 rounds

1 wall walk

3 weighted or negative pull ups-Add weight each round

5/5 Cossack squats


Strength

Strict press- uild a heavy 4


Strict pull ups-1. I Ute max reps


Conditioning ABAC

A-1 minute max flitter kicks

1-max hollow rocks


B-Every 90 seconds x 3 rounds

2 strict presses

Pull ups 70% of 1 minute max


C-12/12-9/9-6/6-3/3

Single arm clean n press

42 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