top of page

Friday, October 8, 2021


A. AMRAP 12 min

21-15-9

Deadlifts 115/75

Pull-ups

+

15-12-9

Front squats 115/75

Toes to bar

+

12-9-6

Shoulder to overhead 115/75

CTB pull-ups

B. 3 sets

20 GHD sit-ups or 25 abmat sit-ups

30 sec side plank/side; may add weight

DB hammer curls x 10/arm

Masters

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

B. EMOM 12 min

Min 1: 30 sec FLR

Min 2: 20sec side plank /side

Min 3: 30 sec wall sit w/KB

C. AMRAP 12 min

Row 10 calories

12 DB walking lunges

16 sit-ups 75,55


87 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page