Friday, January 29, 2021


A. EMOM 8 min

Squat clean thruster x 3; build to a tough set of 3

A. 3 sets with one minute of rest after wax set:

1 min Max cal row

1 min Max SA DB devils press 50,35

1 min Max shoulder to overhead 95,65

1 min Max burpees

1 min Max front squats 95,65

1 min rest

Masters 7:15am

A. 12 min EMOM

Min 1: 10 barbell floor press

Min 2: 10 bent-over barbell rows

Min 3: 30-45 sec weighted wall sit

B. 3 min AMRAP

7 deadlifts

7 DB push press

35 single unders

Rest 1 min x 3 sets

79 views0 comments

Recent Posts

See All

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.