top of page
Search

5/30/23 barbell row x 7

Warm up

1 minute row

100 meter front rack carry

1 minute bike moderate pace

30 second L sit

2 minute bike as fast as possible


Strength

Barbell row-Heavy 7


Conditioning

4 rounds

0:00 CFT 70% 2 minute max cals on bike

2:00 5 barbell rows + 10 ring dips + 15 hollow rocks


Accessory

12 Rear delt flys

12 Barbell curls

12/12 side planks


37 views0 comments

Recent Posts

See All

4/20/24 Hyrox

Warm up 200 m run 10 cal bike 10 cal ski Then 2 rounds 15 kettlebell swings 10 kettlebell thrusters HYROX WOD 3X 30/20 Cal Bike 100ft Plate Push AHAP 50ft Burpee Broad Jump 400m Run Into: 3x 30/20 Cal

4/19/24

Warm up 100 m run 10 second goblet squat hold 5 cal ski 5 kb thrusters 5 Cal bike 1 wall walk 0:00-12:00 AMRAP 15 Wall Balls (20/14) 12 DB Push Press (50/35 x 2) 9 Cal Ski 12:00-22:00 AMRAP 5/4 cal bi

4/18/24 deadlift/ bench

Warm up 1 minute row 1 minute plank 30 seconds kb swings 30/30 second side plank 5/5 single leg deadlifts Strength-Giant sets 2 long jumps 4 deadlifts-Til a heavy 4 30 second v sit then Deadlift 5x1@9

Commentaires


bottom of page