top of page
Search

FRIYAHHH 10072022

CORE

3 sets:


1. Side Plank Lateral Leg Lifts on Elbow: 15 sec AMRAP/side


2. L-Sit Hold: 45 sec


3. GHD /BOX Sorenson Hold: 45 sec


4. Tall Kneeling Landmine Anti Rotations: 10 reps/side


POWER/SPEED


DB BOX STEP UP

EMOM x 5:


30 sec AMRAP DB Box Step Ups

50/35# per hand,

24/20"

Alternating feet, No grips


SKILLS X3

AMRAP 3 min:

30 DU

3 wall walks

-rest 3 min-


CIRCUIT

4 sets @ max effort/transition focus:


8 box jump overs @ 24/20"

8 thrusters @ 95/65#

6 box jump overs @ 24/20"

6 CJ @ 95/65#

4 box jump overs @ 24/20"

4 power snatch @ 95/65#


Rest to full recovery to keep same pace for all sets

SLOWEST =SCORE


172 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Opmerkingen


bottom of page