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Friday, October 9, 2020


A. EMOM 12 min

min 1: Wtd FLR x 45sec

min 2: strict pull-up AMRAP 45sec

min 3: barbell floor chest press x 8-10

B. AMRAP 12 min

200m run

20 deadlifts 115,75

15 shoulder to overhead 115,75

10 bar facing burpees


Masters 7:15am

A. 12 min EMOM

min 1: DB renegade row x 12 (6/arm)

min 2: 12 elevated push-ups

min 3: 30sec wall sit

B. 21-15-9

Double DB hang clean

TTB or knee raises

Before each set: row 250m or AB 12/10 cal

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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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