• CFRutherford

Monday 190603

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

A1. staggered stance barbell deadlift x 6-8/leg @ 30X1; build from 75,55

A2. AMRAP 30 sec DB floor chest press

B. 3 rounds for time:

400m run

15 bar facing burpees

15 body weight deadlifts (put your own body weight on the bar)

151 views0 comments

Recent Posts

See All

Friday, January 22, 2021

A. Front squats x 5,4,3,2,1; building to a HEAVY single B. 10 min AMRAP 2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement Burpee over bar Hang cleans 135,95 Pistols (Alt legs) Masters

Thursday, January 21, 2021

A. Row 1000m or 50/40 cal AB 50 deadlifts 155,105 100 sit-ups Row 1000m or AB 50/40 cal AB 50 box jumps 24,20 B. Extra credit: 3 sets 30 banded tricep pushdowns 30 banded face pulls 15 DB bent reverse

Wednesday, January 20, 2021

A. EMOM 12 min min 1: Overhead squats x 12 115,75 min 2: AMRAP MU in 45 sec min 3: 20 ring mountain climbers B. For time 10 wall walks 30 pull-ups 50 goblet front squats 70,53 30 toe to bar 10 wall wa

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM