• jdh6270

Friday, January 3, 2020

A. Take 12-15 min to complete 4 sets of the following:

A1. 3-5 muscle ups

A2. 15 ghd sit-ups

B. AMRAP 12 min

3-6-9-12-15-18-21-24-27-30.....

Kettlebell swings 53,35

Wall ball 30,20

Med ball sit-ups

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Wednesday, September 23, 2020

A. EMOM 12 min min 1: 5-7 strict toe to bar min 2: 10 Alt DB snatch 50,35 min 3: Ring dips x 6-8 B. For time 16 overhead barbell lunges 95,65 8/leg 15 bar facing burpees 12 power snatch 95,65 16 overh

Tuesday, September 22, 2020

A. Every 90 sec alternate between the following two movements for four sets each: A1. Deficit push-ups @ 20X1 x 8-10 A2. DB/KB death march x 8-10/leg B. For time: Row 1000m Then complete: 21-15-9 Dea

Monday, September 21, 2020

A. EMOM x 10 min 1 power clean + 1 squat clean; build every two sets B. 4 rounds for time 400m run 10 hang power cleans 155,105 10 Front squats 155,105 Masters 7:15am A. Odd object carry relay B. Deat

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