top of page
Search

12/9/22

Warm up

20 box jumps (use a slightly lower box then usual)

Then

3 rounds

5 push ups

7 cal bike

9 cal row


Strength

Push press-Build a heavy 6


Conditioning

EMOM21

Min 1-12/9 cal bike

Min 2-8/8 single arm rows (as heavy as possible without breaking form)

Min 3-3 push presses


Accessory

3-5 rounds

10 rear delt flys

10 db curls

10 lateral raises

10 hammer curls


Oly wod

Emom7

2 push jerks

30 views0 comments

Recent Posts

See All

7/13/24

HYROX-Triple Threat Endurance preview 1/2 mile run or 40/32 cal bike 1000 m ski 1/2 mile run or 40/32 cal bike 1000 m row 1/2 mile run or40/32 cal bike 100 lunges 1/2 mile run or 40/32 cal bike 50 (25

7/12/24

WARM uP 5 Minntes Mixed Cardio Worlds Greatest Stretch 5/5 Knees over Toes Split Squats 5 Inch worn Push ups CONDITIONING 1 minute on 30 seconds off DB Bench • 20 Rep Max# Front Rack Walking Lunge Let

7/11/24 Deadlift/ clean and strict press

WARM UP 1 Minute Row 20/20 Sec Side Plank with leg raise 3/3 Single Leg Deadlift 4/4 Single Arm Clean +Press STRENGTH Deadlift or Clean Heavy 2 THEN 5x1 @90→100% GIANT SET Max Strict Pullups Strict Pr

Comments


bottom of page