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

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