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Friday, October 16, 2020


A. EMOM 12 min

min 1: barbell seated z-press x 10

min 2: wtd FLR X 30-45sec

min 3: goblet wall sit x 45sec 70,53

B. 14 min AMRAP

Run 100m

4 wall ball 30,20

4 pull-ups

**Then add 4 reps each round

**after the round of 16, run 200m

Masters 7:15am

A. From rack; front squats x 4 sets of 5 reps; build if form is good

B. 5 rounds for time

30m double DB overhead walk

15 sumo deadlift highpulls

10 ring rows

5 burpees

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Tuesday, October 27, 2020

A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

Monday, October 26, 2020

A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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