top of page
Search

12/31/22

Warm up

3 minute row

Then

3 rounds

10 second front squat hold

10 second overhead press hold

10 second hang top position of pull up

10 second active hang

then

3 rounds

5 thrusters

5 pull ups


"Jackie"

Complete for time

1000 m row

50 thrusters 45/33

30 pull ups


Scale

Barbell thrusters with db thrusters or push presses

Pull ups with jumping pull ups


Cool down

3-5 minute row or bike at an easy pace


Accessory

3 rounds

12-15 db curls

30 second hollow hold

30 second handstand hold


 
 
 

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...

 
 
 
5/10/25

Warm up Couch stretch 5 inch worm push ups 5/5 lateral lunges 5 burpees 200 meter run 5 long jumps Hyrox For time Scaled 100 zercher...

 
 
 
5/9/25

Warm up 10 minutes mixed cardio Conditioning A B A A seven minute cap Annie 50-40-30-20-10 Double unders Sit-ups Rest three minutes B...

 
 
 

Kommentare


bottom of page