Friday, October 23, 2020

Friday

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

A1. Banded tricep pushdowns x 30

A2. DB bench press x 10

A3. SA KB bent over row @20X1 x 10/arm

B. 9 min AMRAP

225#,155#

3 handstand push-ups, 6 deadlifts

6 handstand push-ups, 6 deadlifts

9 handstand push-ups, 6 deadlifts

12 handstand push-ups, 9 deadlifts

15 handstand push-ups, 9 deadlifts

18 handstand push-ups, 9 deadlifts

21 handstand push-ups, 12 deadlifts

24 handstand push-ups, 12 deadlifts

27 handstand push-ups, 12 deadlifts

Continue adding 3 handstand push-ups every round and 3 deadlifts every 3 rounds

Masters 7:15am

A. From rack

5 back squats x 4 sets, build to 5-rep max (RPE) with good form

B. 8 min AMRAP                                                    10 SDHP                                                            10 burpees                                                        30 single unders  

74 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

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