top of page
Search

Friday, April 28, 2023


A. Power Clean x1/ Push Press x10,8,6,4,2 

Every 1:30 x5 sets 

B. 3 rounds for time 

Run 200m 

21 Kb swings @ 53#/35# 

15 toes to bar 

 9 burpees


Masters

A. Complete 4 sets

     A1. Clean grip deadlifts x 8,6,4,2; build to a tough set of 2 based off last weeks loads

B. EMOM 8 min:

     min 1: DB bicep hammer curls x 10-12

     min 2: tricep dips off box x 12-15

C. For time

     21-15-9

     Kettlebell swings

     Row cal

     DB bench press

40 single unders after each set



85 views0 comments

Recent Posts

See All

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 Bu

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

bottom of page