Updated: Dec 20, 2022
Warm up
30 second dead hang
30 second goblet squat hold
30 second plank hold
Then 2 rounds
5 dead to active hangs
7 Scap push ups
9 goblet squats-Banded
Strength
Back squat-Build a heavy 4
Practice dips, pull ups and push ups in between sets
Conditioning ABA
A-AMRAP3
5 chest 2 bar pull ups
5 dips
5 push ups
B-EMOM4
2 Back squats
Accessory
2 minute back rack hold-As heavy as possible
Belt squat 3x8-12
Oly WOD
EMOM5
1 snatch press + 2 overhead squats
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
