top of page
Search

Friday, April 26, 2024


A. Minutes 00:00-12:00

10 min AMRAP

5 front squats 155/105

10 deadlifts 155/105

20 ab mat sit-ups


B. Starting at 15:00

Every 2:00 for 6 sets

1 power clean

2 hang power cleans

1 shoulder to overhead

Building load from 155/105


Essentials

A. For total time

    Row 600/500m

    15  burpees

     EB 25/18 cal

     15  burpees

     Run 400m

Rest 3:00 and work back UP the list

B. Time permitting

     4 sets

     20-30sec side plank/side

99 views0 comments

Recent Posts

See All

Saturday, May 4, 2024

20 minute AMRAP w/ a partner Echo bike 20/16/13 cals 8 synchro bbjo 24"/20" 10 kipping HSPU/12 toes to bar 16 hang power cleans @ 135#/95# *each round, one partner will complete HSPU and the other t2b

Friday, May 3, 2024

A. Deadlift x5 tng reps Every 2:00 x5 sets -starting @ 70% of 1RM and build to a good working 5 for the day B. For time Run 200m 12 s2oh @ 135#/95# 12 v-ups Run 300m 15 s2oh 20 v-ups Run 400m 18 s2oh

Thursday, May 2, 2024

2 minute AMRAP for consistent reps/cals Row 2:00 for cals rest 1:00 Echo Bike 2:00 for cals rest 1:00 2 minute AMRAP 10 alternating DB snatches @ 50#/35# 5 burpees over DB rest 1:00 x3 sets

bottom of page