Friday, July 16, 2022


A. Take 15 minutes to complete 3 sets of the following

    A1. Front rack split squat x8 reps/leg 95#/65#+

    A2. Flat DB bench press x15 reps 50#/35#+

    A3. Side plank 30 sec/side

B. For total time

    2 rounds

    24 Toes to bar

    12 Power Cleans @ 165#/110#

    6 Wall walks

rest exactly 1:00 after last round then complete

25 burpee pull-ups


Masters

A. Take 12-15 min to alternate through the following movements:

     A1. Single arm DB bent over row @ 30X1 x 8/arm

     A2. Banded tricep extensions x 30 or cable pushdown x 12-15

     A3. FLR x 45-60sec; may add weight

X 3-4 sets

B.  12 min AMRAP

     10 hanging knee raises or v-ups

     20 SA DB OH walking lunge steps

     10/8 cal EB/AB bike or run 200m

103 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res