• jdh6270

Friday, January 15, 2021


A. Take 12 min to complete:

Front squats x 8,6,4,2; build to a HEAVY set of 2

B. AMRAP 12 min

4 SA DB thrusters 50,35

2 burpees over the DB

4 pull-ups

Increase each movement by 2 reps each round

Masters 7:15am

A. From rack: 5 back squats x 4 sets, build to 5-rep max

B. 18-15-12-9

Ring rows

Plate G2OH

Hanging/sitting knee raises

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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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