top of page

Monday, August 16, 2021


A. Take 15 minutes to find 1RM Hang squat clean

B. 12 minute AMRAP

2 rounds

10 thrusters @ 115#/75#

20 Ab mat sit-ups

+

2 rounds

15 thrusters @ 95#/65#

20 Ab mat sit-ups

+

AMRAP remaining time

20 thrusters @ 65#/45#

20 Ab mat sit-ups

Masters

A. Row max distance in 1 min; rest 1 min x 4 sets

B1. Renegade row w/ DBs x 6-8/arm

B2. Incline DB bench press @ 30X1 x 10

B3. Double KB FR squats @ 32X1 x 8-10

X 3 sets

C. 2 rounds For time

25 wall ball

250m row

15 push ups

15 cal bike

D. Time permitting:

Accumulate 3 min weighted plank on elbows

87 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page