top of page
Search

Monday, February 8, 2021


A. Every 75 sec for 6 sets complete the following:

1 clean + 1 hang squat clean; build from about 65-70% of 1RM

B. 6 min AMRAP

30 alternating SA DB hang clean & jerk

20 pistols

10 handstand push-ups

Rest 2 min X 2


Masters

A. Take 12-15 min to complete 4 sets of the following:

A1. SA DB seated press @ 30X1 x 10/arm

A2. 50m KB farmers walk

A3. Front squats from rack @ 30X1 x 5 reps; build to a tough set of 5

B. For time

21-15-9

DB thrusters

Ring rows

Row 250m after each set

116 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page