top of page
Search

9/2/24 split squat/ row

Warm up

2 Rounds

30 seconds of each

Bike

Dead hang

Squat hold

Active hang


Strength

Split squat-Heavy 8

Then 3 rounds

5/5 split squats

5 Strict Tempo Pull Ups

5 Strict Tempo Dips

Tempo-4 second negatives

Add weight if possible


Barbell Row-Heavy 8

Then 3 Rounds

5 Rows

10 DB Front Squats

Max Push Ups

 
 
 

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...

 
 
 
5/26

5 rounds-Building sets 7 Chin ups 5/5 single arm bottoms up press 3 back squats 1 long jump AMRAP8 8 kb cleans 8 kb thrusters 16 kb swings

 
 
 
5/22

A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski

 
 
 

Comments

bottom of page