top of page
Search

Monday 01252022

Warmup


For Quality:


2 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 5 Hand Release Push-Ups + 5 Bounding Jumps + 5 Medball Squat cleans

Then…

1:00 Push-Up down dog

1:00 Spiderman reach

1:00 Hollow Rocks


STRENGTH

BACK SQUATS

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%


‘No weight strength ‘

Emom x10

  1. 6 Bulgarian split squats (each leg ) db / kb

  2. Single leg glute bridge(leg on box or bench)

WOD

For Time:

100 Double Unders


4 Rounds:

15 Burpees to Target (6")

15 Wallballs 20 / 14 lb (10/9ft.)


100 Double Unders

4 Rounds

15 Burpees to Target (6")

15 Wallballs 20 / 14 lb (10/9ft.)

100 Double Unders


Time Cap: 28 Minutes



164 views0 comments

Recent Posts

See All

Friyahhh04122024

Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –

Thursday 04112024

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/

Wednesday 04102024

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar

コメント


bottom of page