top of page
Search

11/9/22

Warm up

10 cal bike

30 second banded goblet squat hold

Then 3 rounds

5/5 knees over toes split squat

10 Ab wheel roll outs

15 second L hang


Strength

Front squat-Build a heavy 6


Conditioning

A B A

A-5 rounds for time

3 minute cap

5 chin ups

5 dips

10 push ups


B-Every 90 seconds x 5 rounds

3 front squats

5 pull overs


Accessory

3x8/8 deficit split squats

3x20 seconds front rack hold as heavy as possible

3x8 hack squats


 
 
 

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...

 
 
 
4/26/25

Warm up Worlds greatest stretch 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...

 
 
 
4/25/25

Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...

 
 
 

Comments


bottom of page