top of page

Friday, April 23, 2021


A. 15 min to complete

Push Press

2 sets of 6 @ 70%

2 sets of 4 @ 75%

2 sets of 2 @ 80%

B. AMRAP 12 min

10 wall ball 30,20

10 burpees

200m run

Masters

A. 1 Clean pull + 1 power clean + 1 hang power clean x 6 sets; build to a tough set

B. For time:

10-9-8-7-6-5-4-3-2-1

DB hang clean & jerk

DB front squats

Row 150m after each set

C. Time permitting:

50 anchored situps

60 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page