Friday, July 9, 2021


In 20 minutes complete below

Push Jerk

2 sets of 5 @ 75%

2 sets of 3 @ 80%

1 set of 1 @ 85%

1 set of 1 @ 90%

B. For time

1-2-3-4-5-6-7-8-9-10

Kipping HSPU

10-9-8-7-6-5-4-3-2-1

Deadlift @ 185#/125#

Masters

A. 4 sets; alternate movements

A1. Front squats @ 30X1 x 10,8,6,4; build

A2. Half kneeling SA DB press @ 30X1 x 8-10/arm

A3. Sandbag carry x 50m

X 4 sets

B. AMRAP 12 min

10 wall ball

8 cal AB

6 no push-up burpees

C. 100 anchored sit-ups for time

70 views0 comments

Recent Posts

See All

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.

**No 8:30 & 9:30 classes today. We will have open gym from 7:30-9:00am. We will be at the fundraiser Burpees for Babies at the Fountains at Gateway. It will benefit Portico Pregnancy Center. If you ar