3/13/23 front squat x 2

1 minute bike

Then

30 second banded goblet squat hold

30 second hollow hold

30 second Superman hold

30 second active hang

Then

3 rounds

5/5 knees over toes split squats

4/4 single leg deadlifts

3 negative pull ups

Strength circuit-Avalanche

6 long jumps

4 weighted pull ups - build weight each round

2 front squats - build each round til heavy 2

Conditioning ABABA

A-AMRAP2

5 pull ups

10 high swings 53;35

B - EMOM3

1 front squat

Accessory

Lat pull-down 3x12-15

Sled push pull 500 ft as heavy as possibly

Farmers carry's 200 meters as heavy as possible

Recent Posts

See All

12/2/23 power clean x 4

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

12/1/23

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

11/30/23 bench press x 6

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