top of page
Search

12/16/23

warm up

1 minute bike

5 inch worm push ups

10 banded goblet squats

2 wall walks or or 4 inch worm push ups


Conditioning

For time:

12 wall walks or 24 inch worm push ups

9 wall walks or 18 inch worm push ups

10 wall-ball shots

6 wall walks or 12 inch worm push ups

10 wall-ball shots

3 wall walks or 6 inch worm push ups

10 wall-ball shots


Goal

Beat 15 minutes

40 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