top of page
Search

11/21/22

Warm Up

1 minute plank

7/5 cal row

30 seconds of scapula push ups

Strength

Close grip bench-Build a heavy 4


Conditioning

A B A

A 5 rounds 4 minute cap

8 kb high pulls70/53

8 v ups


B EMOM4

2 close grip bench presses

20 second goblet squat hold


Accessory 1

1/2 mixed tabata

Decline push ups

L hang


Accessory 2

1/2 mixed tabata

Incline push ups

Active hang


Oly WOD

EMOM7

2 snatch jerks


27 views0 comments

Recent Posts

See All

5/18/24

Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150

5/17/24

Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time

5/16/24 barbell row

Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in

Comments


bottom of page