top of page
Search

June 25, 2024

  • Jun 22, 2024
  • 1 min read

Following a 24:00 Clock

Movement Prep

0:00-5:00 One time through, slowly.

10 Reverse Snow Angels

30 Secs Bear Hold

10 Spiderman Lunge + Reach,5R/5L

30 Secs Tuck Hold

10 Air Squat


Activation

5:00-20:00 EMOM 15 (3 Rounds)

5:00 - 12 S.A. Bent Over Row, R

6:00 - 12 S.A. Bent Over Row, L

7:00 - 10 S.A. Overhead Lunge, R

8:00 - 10 S.A. Overhead Lunge, L

9:00 - 30 Sec Rack Hold


Assessment

20:00-24:00 Hold the stretch for as much time as you can within the minute

20:00 - Scorpion Stretch, R

21:00 - Scorpion Stretch, L

22:00 - Twisted Figure Four, R

23:00 - Twisted Figure Four, L

Recent Posts

See All
July 27, 2026

Part 1 Back Squat 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 3 Rounds 14 Cal Bike/20 Row/16 Ski/200-250M Run/1:15-1:30 Effort 100M Farmers Carry

 
 
 
July 28, 2026

10 Rounds 3 Power Cleans/Deadlift/Hip Thrust 6 Burpee Pull-ups/Devils Press/ Machine Cals 12 Air Squats 200M Run/250 Row/550 Bike/200 Ski Time Cap: 30 Mins

 
 
 
July 29, 2026

Part 1 Bench Press 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 For Time 400M Run/500 Row/1100 Bike/400 Ski 50 Push Press/Strict Press/DB 200M Run

 
 
 

Comments

Post: Blog2_Post
bottom of page