January 25, 2023

Jan 22, 2023
1 min read

ACTIVATION WORK 

 16 MIN EMOM 

MIN 1 - 12 Single Arm Upright Row (Right)

MIN 2 - 12 Single Arm Upright Row (Left)

MIN 3 - 8 Plank Up Downs w/3 second hold

MIN 4 - 4 Alternating 10 second Single Arm Overhead Hold (2/side)

BIKE WORK 

 16 MIN EMOM 

 MIN 1 - Hard

MIN 2 - Recover

Recent Posts

See All

March 9, 2026

Part 1 A) 3 Sets 5 Deadlifts at 80% B) 1 Drop Set: Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 AMRAP 10 4 Strict Pull-ups/BB Row/Ring Row 8 Sumo Deadlifts/KB/Hip Thrusts 4 Strict Pull-ups/BB Row

March 10, 2026

4 x AMRAP 4 20 Jumping Lunges/Reverse Lunges 24 Cal Row/17 Cal Bike/20 Cal Ski 20 Front Squats/Goblet Rest 4:00 Between Rounds Pick Up Where You Left Off

March 11, 2026

Part 1 A) 3 Sets 5 Bench Press at 80% B) 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 15-12-9-6-3 DB Push Press/Strict Press 450-360-270-180-90M Row /1000-800-600-400-200M Bik

Comments

Post: Blog2_Post