Friday, July 31, 2020


A. Every 90 sec for 3 sets rotate through the following:

A1. AMRAP muscle ups in 60sec

A2. AMRAP handstand push-ups in 60sec

A3. Wtd FLR 60sec

B. For time:

50 DB hang clean & jerk 50,35

50 air squats

40 HR push-ups

40 air squats

30 single DB step-ups

30 air squats

20 strict pull-ups

20 air squats

10 single arm devil press

10 air squats

102 views0 comments

Recent Posts

See All

Wednesday, July 28, 2021

7/28 Take 20 minutes to complete A. Back squat x10 @ 70% x8 @ 75% x6 @ 80% x4 @ 85% x2 @ 90% + B. For total time 21-15-9 Toes to bar Shoulder to overhead @ 95#/65# rest walk exactly 2:00 12-9-6 Power

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#