Friday, October 15, 2021


A. Take 12 min to complete 3 sets of the following:

A1. 50m farmers walk 70/h, 53/h

A2. Single arm half kneeling DB press @ 30X1 x 8-10/arm

A3. Barbell roll out x 8-10

B.AMRAP 12 min

32 double unders

16 med ball sit-ups

8 pull-ups

Masters

A. 1 power clean + 1 hang power clean + 1 front squat x 8 sets; build

B. EMOM 12 min

Min 1- 12 DB upright row

Min 2- :30 FLR on rings

Min 3- 15 DB bent over flies

C. 3 rounds for time

21-15-9

AB calories

DB Romanian deadlifts

No push-up Burpees

84 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic