• jdh6270

Friday, February 19, 2021

Friday

Open gym

5am-6:30am

9am-12pm

3pm-6pm

Class

9:00am, 4:00pm, 5:00pm

Saturday

Normal 8:30 & 9:30am

A. EMOM 15 min

Min 1-8-10 HSPU (do what you can strict)

Min 2- 12 DB reverse lunges 50/35 per hand

Min 3- AB 10/8 cals

Ju

B. For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Front squats 115,75

Bar-Facing Burpees

10 min time cap

Masters

A1. DB death march x 8 steps/leg

A2. FLR x 60sec; may add weight

A3. DB reverse fly x 15

X 4 sets

B. 3 rounds for time

Row 500m

21 kettlebell swings

12 ring rows or pull-ups

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Tuesday, March 2, 2021

A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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