• jdh6270

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

96 views0 comments

Recent Posts

See All

Saturday, January 23, 2021

In teams of two complete: 17 min AMRAP 4-8-12-16-20... PS @ 115#/75# Toes to bar AB Cals Rest 3 min 17 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 135#/95# Box jumps

Friday, January 22, 2021

A. Front squats x 5,4,3,2,1; building to a HEAVY single B. 10 min AMRAP 2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement Burpee over bar Hang cleans 135,95 Pistols (Alt legs) Masters

Thursday, January 21, 2021

A. Row 1000m or 50/40 cal AB 50 deadlifts 155,105 100 sit-ups Row 1000m or AB 50/40 cal AB 50 box jumps 24,20 B. Extra credit: 3 sets 30 banded tricep pushdowns 30 banded face pulls 15 DB bent reverse

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM