top of page

2/7/23 bench x 4

Warm up

2 minute bike easy pace

1 minute plank

1 minute row easy pace

2 minute bike as fast as possible

Strength circuit-Avalanche style

8 Double kb rows-build a heavy

4 Bench press-Build a heavy

30 seconds of Russian twists


3 rounds

0:00 CFT 70% 2 minute max bike

3:00 emom3

2 bench presses

4 Aussie push ups


3 rounds

20/14 cal bike

12-15 Incline close grip bench

12-15 Lat pull down

45 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