top of page

Friday, December 10, 2021


A. Take 12 minutes to alternate between the following movements for 3 sets:

A1. 6-8 SA DB push press @ 21X2

A2. 10 sandbag front squats

A3. 5-7 ring pull-ups

B. AMRAP 10 min

8 bar facing burpees

8 overhead squats 95,65

8 handstand push-ups

Masters

A. Take 12-15 min to complete 3-4 sets:

A1. Ring push-ups x 8-10

A2. DB renegade row x 8/arm

A3. DB side bends x 10/side

B. 3 rounds time:

Row 400m

20 SA DB hang clean & jerks

10 sandbag front squats

107 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page