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


32 views0 comments

Recent Posts

See All

7/12/24

WARM uP 5 Minntes Mixed Cardio Worlds Greatest Stretch 5/5 Knees over Toes Split Squats 5 Inch worn Push ups CONDITIONING 1 minute on 30 seconds off DB Bench • 20 Rep Max# Front Rack Walking Lunge Let

7/11/24 Deadlift/ clean and strict press

WARM UP 1 Minute Row 20/20 Sec Side Plank with leg raise 3/3 Single Leg Deadlift 4/4 Single Arm Clean +Press STRENGTH Deadlift or Clean Heavy 2 THEN 5x1 @90→100% GIANT SET Max Strict Pullups Strict Pr

7/10/24

ENDURANCE 2 - 4 Rounds ½ mile Run / 800 m Row 100 FT Bear Walk 200 m Farmers Carry 53s/35s 300 M SKi

Comentarios


bottom of page