9 mile run
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10-12-23
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Last: 2 yr ago by Crazy Ag 97
Morning:
Warm up:
9 min EMOM
10 air squats + 10 hollow rocks
10 alt box step ups + 15 scapular push ups
20 alt Cossack squats
Workout:
Every 1 min for 16 min
max rep strict pull ups
10 db box step overs
150 lb sandbag carry, 100 ft
rest 1 min
Accessory:
3 rounds
12 med ball slams
12 db see saw rows
100 ft db farmers carry
Warm up:
9 min EMOM
10 air squats + 10 hollow rocks
10 alt box step ups + 15 scapular push ups
20 alt Cossack squats
Workout:
Every 1 min for 16 min
max rep strict pull ups
10 db box step overs
150 lb sandbag carry, 100 ft
rest 1 min
Accessory:
3 rounds
12 med ball slams
12 db see saw rows
100 ft db farmers carry
45 minutes of weightlifting, pullups, pushups, and sit-ups at 24 Hour Fitness
Boot camp class
3 miles
3 miles
6 mile group run. Not planned, but increased the pace with each mile.
Warmup
Squat cleans: 2,2,3,2,1,1. Build to heavy squat clean
Workout: 5 rounds 3 mins each with :30 rest between
Run 400m then max pull-ups without dropping off bar until drop or 3 mins.
Stretch
Squat cleans: 2,2,3,2,1,1. Build to heavy squat clean
Workout: 5 rounds 3 mins each with :30 rest between
Run 400m then max pull-ups without dropping off bar until drop or 3 mins.
Stretch
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