top of page
Search

12/15/22

Warm up

5 inch worm push ups

10 cal bike

15 sec dead hang

20 sit ups

25 second active hang

30 second handstand hold


Grinder

AMRAP30

3 handstand push ups

3 chest 2 bar pull ups

3 box jump overs 24/20

9/7 cal bike


Strength

Strict press-Heavy 6


27 views0 comments

Recent Posts

See All

2/21/24 back squat/ strict press

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike Max strict chest to bar pull ups Strength Back squat 3x4 Strict press 3x4 20s Push press Front squat Barb

2/21/24

Warm up Greatest stretch ever 1 minute each side 400 meter run 15 plate over burpees 15/12 cal row 800 meter run 15 plate over burpees 15/12 cal row 1200 meter run 15 plate over burpees 15/12 cal row

2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

bottom of page