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Friday, September 20, 2019

A. Take 12 min to alternate between the following two movements to complete 4 sets:

A1. Thera band goblet squats @ 30X1 x 10 reps

A2. Ring FLR x 45-60sec

B. For time 16 min time cap

60 wall ball 20/14

30 ground to overhead 95/65

40 wall ball 20/14

20 ground to overhead 135/95

20 wall ball

10 ground to overhead 155/105

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Friday, October 23, 2020

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

Thursday, October 22, 2020

A. 5 min AMRAP run 400m In remaining time Max reps wall ball 30,20 Rest 1 min 5 min AMRAP AB 25/18cal In remaining time Max reps sit-ups Rest 1 min 5 min AMRAP Row 500m In remaining time max reps reps

Wednesday, October 21, 2020

A. EMOM 12 min min 1: 8-10 ring push-ups Min 2: 5-7 double DB/KB thrusters 50,35/h Min 3: row 150m or AB 10/8cal B. AMRAP 12 min 25 double unders 20 SA DB Overhead walking lunges 10 hand release push-

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