top of page
Search

Monday, December 21, 2020


A. EMOM 12 min

min 1-4: 3 tng power cleans @ 70% of 1 RM

min 5-8: 2 tng power cleans @ 75% of 1 RM

min 9-12: 1 power clean @ 80-85% of 1 RM

B. 3 min AMRAP

4 wall walks

10 power cleans 135/95

AMRAP wall ball in remaining time 30/20

Time is called at 100 wall ball or cap at 4 sets. Last set is a 4 minute AMRAP

Masters 7:15

A. From rack: 5 back squats x 4 sets, build if form is good

B. 12 min AMRAP

5 Seated pull ups (on the rack)

10 Wall balls

20 Russian KB swings

30 KB squats

94 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page