top of page

Friday, January 22, 2021

A. Front squats x 5,4,3,2,1; building to a HEAVY single

B. 10 min AMRAP

2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement

Burpee over bar

Hang cleans 135,95

Pistols (Alt legs)

Masters 7:15am

A. From rack: 5 front squats x 4 sets, build to 5-rep max (RPE)

B. For time


DB front squats

Row for calories


86 views0 comments

Recent Posts

See All

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

bottom of page