top of page
Search

Wednesday 01262022

Warmup

3 Minute Easy Bike, Row, Ski, or Run

2 Rounds: 24 hollow + 8 Push-Ups + 16 PVC Pass Throughs + 24 Hollow Rocks


1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats


Then…

30 Light Dumbbell Fly’s

30 Single Leg Glute Bridges (Each Leg)


CONDITIONING

‘DISCRACE ‘ 3:00-7:00

3 Rounds For Time:

10 Squat Cleans 135 / 95 lb

10 Push Jerks 135 / 95 lb


WOD

Strict JT (5:00-12:00)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups


Time Cap: 12:00

MODIFICATIONS

SHSPU

- Reduce Reps

- Use Riser

- Double Dumbbell Strict Presses


STRICT RING DIPS

- Reduce Reps

- Banded Reps

- Box, Bench, Or Bar Dips


PUSH-UPS

- Reduce Reps

- Elevate Hands

151 views0 comments

Recent Posts

See All

Friday 03012024

Warmup STRENGTH Weighted strict pull-ups Build to a heavy Use a band if you don’t have strict pull-ups yet. FRIDAY NIGHT LIGHTS !! WARMUP STARTS AT 4:30pm WOD 24.1 RX For time: 21 dumbbell snatches, a

Thursday 02292024

OPEN EVE🙌🙌🙌🙌 Stretch day ! Strength Bench press x 6 4 pausing at chest for 2 sec WOD Active recovery 2k/1.8k Bike 30 AbMat Sit-ups 400 Meter Run/ row 20 AbMat Sit-ups 400 Meter Run/ row 10 AbMat S

Wednesday 02282024

WARMUP STRENGTH 8 sets for load(every :90 sec ) 1 snatch pull 1 hang power snatch 1 hang squat snatch – All hang reps start from above the knee. 2 drop sets: 1 complex at 95% 1 complex at 90% – Welcom

bottom of page