top of page
Search

12/8/22

Warm up

10 kb deadlifts

10 inch worm push ups

10 v ups

10 kb cleans

10 burpees


Grind

10-9-8-7-6-5-4-3-2-1

Double kb cleans

Kb over burpees


Strength

Back squat-Build a heavy 2

Then

5x1 at 80% of heavy 2

Focus on depth and and being as explosive as possible with each of the 5 reps


Oly WOD

EMOM5

2 squat cleans

1 tall + 1 hang

34 views0 comments

Recent Posts

See All

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

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx

bottom of page