top of page

Friday, July 29, 2022


A. Every 4:00 x5 sets for total working time

   10 Kipping HSPU

   10 Power Cleans @ 95#/65#

   10 front squats @ 95#/65#

   10 Box-jump on and over 24"/20" box

   10 pull-ups

Extra credit

Echo bike 30 seconds @ tough effort

rest 30 seconds

x8 sets

Masters

A. EMOM 12 min

     Min 1: AB or EB for max cal in 40sec

     Min 2: double KB FR squats x 8-10

     Min 3: 20 sec side plank/side

B. Tabata

     20 sec of work followed by 10 sec of rest for 8 sets/movement; 1 min of rest between movements

     Row for cal

     Squats

     Push-ups

     Abmat Sit-ups

118 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page