top of page
Search

11/18/23 close grip bench x 2/ barbell row

Warm up

1 minute bike

1 minute plank with hands together

Then

5 rounds of

100 meter run

3 inch worm push ups

5 barbell rows-Increase weight each round


Strength

Close grip bench-Build a heavy 2


Conditioning

3 rounds for time

400 meter run

30 db bridge presses 50s/35s

20/14 cal row

 
 
 

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...

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

Comments

bottom of page