Friday, September 24, 2021


A. For time

Run 800m

50 double unders

6 wall walks

Run 400m

50 double Unders

30 toe to bar

Run 200m

50 double unders

6 wall walks

B. Assault bike or echo bike

30 seconds tough effort

Rest 30 seconds x8-10 sets

Masters

A. 12 min EMOM

Min 1- 30m FR KB carrry

Min 2- AB 5 cal

Min 3- 12 situps

B. For time

20 front squats

15 cal row

20 shoulder to over head

15 cal row

20 lunges

15 cal row

20 banded pull-ups

15 cal row

92 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic