11/3/23

Warm up

5 minute bike or row-max calories

Circuut 1

3 rounds 1 minute on/ 30 seconds off

Hand to hand swings

Low plank to high planks

Windmill left

Windmill right

Finisher

5 minute max bike or row-Race score from warm up

Recent Posts

See All

12/4/23 strict press x 4

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

12/2/23 power clean x 4

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

12/1/23

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