top of page
Search

9/21/23

warm up

10 minutes mixed cardio 70-80% max heart rate


Conditioning

1/2 mile run

Then

Delta

1x

10 cal row

5 burpee box jumps

2x

8 cal row

4 burpes box jumps

3x

6 cal row

3 burpee box jumps

4x

4 cal row

2 burpee box jumps

5x

2 cal row

1 burpee box jump

Then

1/2 mile run

 
 
 

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...

 
 
 
3/16

Back squat heavy 6 then 3X3 Five rounds-building sets 5/5 single leg hip thrusts 100 foot sled push Conditioning For Time 400 m run 100 foot walking lunges 400 m run

 
 
 
3/14

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

Comments

bottom of page