top of page
Search

11/15/22

Warm up

1 minute banded hip bridge

Then

3 rounds

20 ft of walking lunges

15 sec L hang

10 inch worm push ups


Strength

Back squat-Heavy 4


Conditioning A B A

A-AMRAP4

7/5 calorie row

7 strict toes 2 bar

7/7 guerilla box jumps


B-Every 90 seconds x 4 rounds

2 Back squats

Russian twists 20 seconds


Accessory

3 rounds

10 nordic curls

20 step ups


Oly WOD

EMOM5

1 Tall clean + 1 hang clean + 1 full clean

Squat clean for all 3 reps


31 views0 comments

Recent Posts

See All

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

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx

bottom of page