top of page
Search

Friday, January 28, 2022


A. EMOM 10 min

1 hang power snatch + 1 hang squat snatch + 2 overhead squats; build every two sets

B. 10 min AMRAP

5 push-ups

10 overhead reverse lunges with a plate 45,25

15 double unders


Masters

A. EMOM 10 min

Min 1: 5 deadlifts; build to a tough set

Min 2: DB bench press x 15

B. 3 rounds for time

Bike 15 cal

20 prisoner step ups

25 abmat sit-ups

103 views0 comments

Recent Posts

See All

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

bottom of page