Friday
A. “Jack”
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20 in)
Masters 7:15am
A. Tabata balance, 4 min each leg
B. Deadlifts x 4,3,2,1; rest as needed between sets; build to a HEAVY single only adding weight if form stays perfect
8 min AMRAP
8 KB swings/Russian
8 KB goblet squats
8 burpees/no pushup burpees
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se