Monday, February 14, 2022


A. EMOM 8 min

1 squat clean + 1 push press + 2 push jerks; build from 115,75 every 2 sets

B. 80 DB snatches 50/35

100 DU

60 single Db step-ups

100 du

40 back squats 95/65

100 du

20 hspu

18 min time cap


Masters

A. 1 power clean + 1 front squat + 2 push press; build to a tough set

B. 4 rounds for time

20 alt DB snatch

10 burpee box step ups

Bike 15 cal

131 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35