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

102 views0 comments

Recent Posts

See All

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-