top of page

Friday, September 30, 2022


**NO 6:30 pm class today**

Sunday, October 2. CLOSED


A. 5 rounds for time

Run 200m

15 Wall ball 20#/14#

10 Deadlifts @ 155#/105#


Extra Credit

Row 250m/200m @ tough but repeatable effort

rest walk 1:00

x6 sets


Masters

A1. DB bicep curl @ 20X1 x 12

A2. Side lateral shoulder raise @ 20X 1 x 12

A3. OH DB tricep extensions x 12 or wtd cable pushdowns x 12

X 3 sets

B. 5 min AMRAP

    Row 150m

    10 sit-ups

    Rest 2 min

    5 min AMRAP

    Bike 7 cal

     7 KB sumo deadlift high pulls

    Rest 2 min

    5 min AMRAP

    12 goblet squats

    12 prisoner step ups


104 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page