Monday, April 4, 2022


A. 1 Power Clean + 1 Hang Squat Clean + 1 Front squat; Every 1:15 x 8 sets; building load from 75% of 1RM Power Clean to a heavy set for the day

B. 14 minute AMRAP

60 air squats

50 Kb swings @ 53#/35#

400m Run

30 burpees


Masters

A1. Renegade row w/ DBs x 8-10/arm

A2. Incline DB bench press @ 20X1 x 12

A3. Barbell FR split squats from rack @ 30X1 x 8/leg

X 3 sets

B. For time

400m row

30 DB step ups

30 push-ups

400m row

30 DB push press

30 DB by side walking lunges

400m row

144 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/