top of page
Search

Fryiahhh 11102023

WARMUP


STRENGTH

EMOM 10

1 squat clean

Start @70%and build over as many sets as possible!



WOD

RX

AMRAP 10:

8/10-calorie row

8 handstand push-ups

Level 2

AMRAP 10:

8/10-calorie row

5 handstand push-ups

Level 3

AMRAP 10:

6/8-calorie row

6 pike push-ups/seated Z- Press

SKILL WORK

Pre-workout:

EMOM 10:Min.

1 | :20 plank shoulder taps w/ feet on the rowerMin. 2 | :20 jump rope practice– Athlete’s choice of jump rope skill.

134 views0 comments

Recent Posts

See All

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders

bottom of page