Wednesday 06222022



strict press every 1:30


1x8 @70

1x6@ 74

power snatch

every 2:00

1x4 @55


1x2@ 67

1x1@ 70%


4 Rounds For Time:

20/15 Cal Fan Bike

15 Handstand Push Up/ db push press

10 Strict Ring Dip/ band / parallettes

Rest 3:00

1 Rounds For Time:

25/20 Cal Fan Bike

20 Handstand Push Up

20 Strict Ring Dips


*The goal of the final round of this workout is to hold a faster pace/cadence than you did in the 4 round section.



15 db front raises

15 plate punch bench

30 russian twists

171 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo