top of page
Search

Monday 04112022

WARMUP

Strength

Back squats

8@62

6@71

4@81

4@86

Front squats

5@71

4@80

3@84

3@90


Wod

Row 750 m

Rest 1:00

Row 750 m

Rest 1:30

Row 750m

2:00

Row 300m

Rest 1:00

Row 300m

——————-

Accessories

3-4 rounds

15 db bench

12barbell curls

10 vups

190 views0 comments

Recent Posts

See All

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Wednesday 04172024

Strength EMOM 10 10 Weighted glute bridges/bar 12 bent over rows / bar WOD RX AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry (run if you can ) – Partners run together and br

コメント


bottom of page