Friday, July 2, 2021


A. Push jerks

2 sets of 6 @ 70%

2 sets of 4 @ 75%

2 sets of 2 @ 80%

B. AMRAP 10 min

20 single DB step ups 24,20/50,35

15 single DB hang clean & jerks 50,35

5 wall walks

Masters

A. Row 150m; rest 30 sec x 3

B1. DB side Lateral shoulder raise x 12

B2. DB bent over flies x 15

B3. Dbl KB front rack squats @ 30X1 x 8

X 3

C. Tabata the following movements; 20 sec work + 10 sec rest x 8 sets per movement:

Squats

Push-ups

Balance with KB/SL Romanian DL hold

Kettlebell swings

86 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @