Friday, March 25, 2022


A. EMOM 12 min

min 1: 3-5 bar muscle ups

Min 2: 10 DB bench press

Min 3: ghd sit-ups x 12-15

B. 10 min AMRAP

Buy-in: 750/650m row

Then: AMRAP

10 handstand push-ups

10 hang power cleans 135,95


Masters

A1. Incline DB bench press x 10

A2. 30-45sec goblet wall sit

A3. 25 abmat sit-ups or 15 ghd sit-ups

X 3 sets

C. AMRAP 12 min

200m row

16 alt DB snatch

8 box jumps

D. 2-3 sets

50 banded tricep extensions

12 DB bicep hammer curls

134 views0 comments

Recent Posts

See All

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

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/