February 1, 2021


A. Every 75 sec for 5 sets complete :

Hang clean x 3 @ 70% + 1RM

B. EMOM 5 min

Clean pull x 3 @ 90+ 1 RM

C. 5 rounds for time

4 wall walks

8 clean & jerks 135,95

32 double unders

Masters 7:15

Monday

A. 3 sets NFT

10 DB bench press

10 ring rows @ 30X1; elevate heels if possible

20-30 sec hollow rocks

20-30 sec hollow hold

C. 12 min AMRAP

Row 300m

20 SA DB OH walking lunge steps 10/leg

10 tuckups/ seated knee raises/hanging knee raises

5 burpees

93 views0 comments

Recent Posts

See All

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.