Workout 11/19/21

Strength:

5 Rounds

30” Work/30” Rest

1. Barbell Curls 45/35

2. Static Hollow Hold

3. Barbell Shoulder Press

4. Med-Ball Turkish Sit-up 20/14

Conditioning:

8’ AMRAP

10 Calorie Ski ERG

10 Hang Power Clean 115/80

5 Hand Release Push-ups

Rest 2’

8’ AMRAP

10 Calorie Row

10 Push Press 115/80

5 Hand Release Push-ups

Power Hour:

2 Rounds For Time

200 Double-Unders

50 Overhead Squats (135/95 lb)

50 Pull-Ups

1 mile Run

Accessories:

3×12 Banded Push-ups(go up in band tension if made)

3×12 Barbell Skull Crushers

4×5 Ring Muscle-ups (sub 4×5 pull up/4×5 dip if no muscle up)

4×45” Handstand Hold

4×1’ Static GHD Hollow Hold

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

This website or its third-party tools process personal data.
You may opt out by using the link

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.