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Friday, June 12, 2020


A. Take 12-15 min to complete 3-4 sets of the following movements:

A1. Goblet Russian step ups x 6/leg

A2. Strict pronated pull-ups @ 20X2 x 5-7; add weight if feels good

A3. Strict ring dips @ 20X1 x 5-7

B. AMRAP 12 min

20 double unders

10 Barbell front rack lunges 95,65

5 deficit handstand push-ups

100m run

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Tuesday, September 22, 2020

A. Every 90 sec alternate between the following two movements for four sets each: A1. Deficit push-ups @ 20X1 x 8-10 A2. DB/KB death march x 8-10/leg B. For time: Row 1000m Then complete: 21-15-9 Dea

Monday, September 21, 2020

A. EMOM x 10 min 1 power clean + 1 squat clean; build every two sets B. 4 rounds for time 400m run 10 hang power cleans 155,105 10 Front squats 155,105 Masters 7:15am A. Odd object carry relay B. Deat

Saturday, September 19, 2020

For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

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