top of page
Search

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

104 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @

A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re

bottom of page