Friday, February 11, 2022


A. EMOM 8 min

1 hang power clean+ 2 front squats; build from a moderate load to a tough set

B. 12 min AMRAP

3-6-9-12-15…

Deadlifts 135/95

Shoulder to overhead 135/95

Burpee box-jump overs 24”,20”

Masters

A. EMOM 10 min

min 1: 12-15 GHD sit-ups or 15 abmat sit-ups

Min 2: Pendlay rows x 10

B. 12 min AMRAP

6-9-12-15…

Ring rows

Barbell Shoulder to overhead

AB 8 cal after each set

104 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