• jdh6270

Friday, January 24, 2020

A. Take 12 min to work through 4 sets of the following:

20 Barbell floor chest press; HEAVY

15 ghd sit-ups

10 DB hang squat cleans 50/h, 35/h

B. For time:

21-15-9

Hang power snatch 95,65

7-5-3

Bar muscle ups

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Friday, July 10, 2020

A. Take 12 min to complete 3-4 sets of the following: A1. 50m FW; HEAVY A2. DB/KB Romanian deadlift @ 30X1 x 8-10 A3. AMRAP UB handstand push-ups or 10 seated barbell z-press B. AMRAP 12 min 5 hang po

Thursday, July 9, 2020

A. EMOM 12 min min 1: 30 hollow rocks min 2: 16-20 plank ups Min 3: Double DB OH carry x 30m B. For time: 100 double unders 10 wall walks 10 burpee pull-ups 100 double unders 10 burpee pull-ups 10 wa

Wednesday, July 8, 2020

A. Take 12 min to complete 3 sets of the following: A1. Rear foot DB elevated split squat @ 20X1 x 8/leg A2. Ring push-ups x 12-15 A3. Pendlay row @ 20X1 x 10 B. AMRAP 12 min 2 muscle ups 10 DB hang c

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