top of page

Monday, December 6, 2021


A. 6 min EMOM

Squat clean thruster x1 + shoulder to overhead x1 EMOM 6 min; building load from 155/105

B. 6 min EMOM

Squat clean x2 reps; building load from last weight of A

C. For time:

21-15-9

Deadlifts 225,155

Wall ball 30,20

Box jumps 24,20

Masters

A1. 30m dbl DB overhead carry

A2. Strict pull-ups @ 20X2 x 5-7; may use a band

A3. FLR x 45-60sec; may add weight

X 3 sets

B. For time

15-12-9

Wall ball

Pull-ups

AB cal

98 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page