top of page
Search

12/18/23 barbell row

Warm up

1 minute row

1 minute bike

10 push ups

1 minute row

20 wall ball


Strength

Barbell row3x4


Front squat 1x20

Bench oress 1x20


Conditioning

4 roubds for time

10 burpees

15 single arm rows 50/35 left arm

10 burpees

 15 single arm rows right arm


 
 
 

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...

 
 
 
1/20

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Austral

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

Comments

bottom of page