top of page
Search

12/27/24

Warm up

3 rounds

bike slow 50 seconds

Bike fast 10 seconds

3 rounds

Row easy pace 40 seconds

Row fast 20 seconds


Conditioning

15-12-9-6-3 7 minute cap

Cal bike

Strict pull ups


Rest 3 minutes


15-12-9-6-3 7 minute cap

Cal ski

Hang power cleans 95/65


Rest 3 minutes


15-12-9-6-3 7 minute cap

Cal row

Ring dips

 
 
 

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...

 
 
 
6/29

Front squat-heavy six 20/20 karaoke between each buildup set 4 rounds building sets 10 foot sprint, max effort 10/10 back rack Bulgarian split squat 20 second Hollow rock AMRAP8 10/7 cal row 10 Burpee

 
 
 
6/25

5 rounds building sets 5 kettlebell cleans 5 close grip bench press 5 strict hanging knee to elbows 3 rounds building sets 5/5 overhead reverse lunges with plate 5 barbell Rows For Time 100 m farmers

 
 
 

Comments

bottom of page