Friday, August 27, 2021


A. In 12 min complete 4 sets

15 DB floor press 50/35

Right into AMRAP push-ups in 30 seconds

Single arm DB row x8 reps/arm

B. 3 rounds for time

15 toes to bar

10 Hang Power snatches 95/65

50 double unders

Masters

A. Deadlifts @ 20X1 x 10,8,6,4,2; build to a tough set of 2

B. EMOM 12 min

Min 1: banded face pulls x 25

Min 2: DB bicep curls x 12

Min 3: bent over DB fly x 12

C. 10 min AMRAP

40 jump rope

Row 200m

10 DB hang clean & jerk

92 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic