top of page
Search

11/15/22

Warm up

1 minute hip bridge with band

Then

3 rounds

20 ft walking lunges

15 sec L hang

10 inch worm push ups


Strength

Back squat-Build a heavy 4


Conditioning

A B A

A-AMRAP4

7/5 cal row

7 strict toes 2 bar

7/7 guerilla box jumps


B-EMOM4

2 Back squats


Accessory

3 rounds

10 Nordic curls

20 step ups


Oly WOD

EMOM5

1 tall clean + 1 hang clean + 1 full clean

 
 
 

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...

 
 
 
6/14/25

HYROX Rx+ One round every 12 minute Rx one round every 15 minute Scale one round of a 20th minute 20/14 cal bike 20 burpee box jumps 500...

 
 
 

Comments

bottom of page