top of page
Search

2/12/22

Warm up

1 minute row

1 minute plank

Then 3 rounds

5 push ups

5/5 lateral hops

10 kb swings


Strength

Deadlift-build a heavy 4


Conditioning

A B A

A-AMRAP3

7 dips

1 rope climb


B-3 rounds in 4 minutes

2 deadlifts

4 long jumps

10 sit ups


Accessory

3 rounds

10 romainian deadlifts

10 barbell rows

10/10 Russian twists

Then

100 banded leg curls


Oly WOD

EMOM7

2 clean pulls



 
 
 

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...

 
 
 
12/6/25

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

Comments

bottom of page