top of page
Search

23012023, Monday

Warm up

Specific warmup will be given in class


Strength

A. Hang squat snatch

4 sets , 2 reps

4 sets , 1 rep


B. Back squat ( tempo )

5 sets , 3  Reps @50%


C. Back Lunges

3 sets , 8 reps


Conditioning :

Emom X 30-minutes

1: 10 overhead squat 75/55lbs

2: 10 T2B

3: 10m x 10 shuttle Run

4: 10 chest to bar / pull up

5: 10 STOH


Extra work:

Accessory

A. Hip thrust ( heavy )

3 sets , 5 reps


B. Hip extension

3 sets , 15 reps

91 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page