top of page
Search

Monday, August 8, 2022


A. Squat Clean

*build to a tough single for the day in 12-15 minutes

+

B. For time

Run 200m

9 deadlifts @ 185#/125#

42 push-ups

Run 200m

15 deadlifts @ 185#/125#

30 Wall ball 30#/20#

Run 200m

21 Deadlifts @ 185#/125#

18 Kipping HSPU 3"/2.5" deficit

Masters

A. Complete 4 sets of each:

    A1. Barbell strict press from rack @ 30X1 x 12,10,8,6; build to a heavy set of 6

    A2. Dual DB Romanian deadlifts @ 30X1 x 10

B. 1 min at each movement for max reps/cal

     Row for calories

     No push-up burpees

     Kettlebell swings

     Sit-ups

     1 min of rest x 3 sets

135 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page