Friday, September 18, 2020


A. Take 12 min to alternate between the following movements for 3-4 sets

A1. DB renegade row x 16

A2. Ring push-ups x 8-10

A3. Rear foot elevated split squat @ 30X1 x 8/leg

8/leg; build

B. For time

21-15-9

Power snatch 95,65

Toe to bar

Run 400m before each set

Masters 7:15am

A. From rack

3 back squats x 4 sets; build only if form is good

B. 8 min AMRAP

10 sumo deadlift high-pulls

10 burpees

30 single unders or 30 sec DU practice

86 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