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

125 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal