top of page
Search

12/7/22

Warm up

1 minute plank hold

Then

3 rounds

7 calorie row

7 strict push ups

7/7 floor wipers


Strength

Close grip bench press build a heavy 4


Conditioning

ABA

A-AMRAP3

10 Aussie push ups

10 kb high pulls

B-EMOM4

2 close grip bench presses


Accessory

3 rounds

12-15 db hammer curls

12-15 db skull crushers

Max 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...

 
 
 
2/7

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

 
 
 
2/5

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups

 
 
 

Comments

bottom of page