• jdh6270

Monday, January 13, 2020


A. Push jerk; every 75 sec complete 3 PJ x 4 sets; build to a heavy set

B. EMOM 10 min

Min 1: DB/KB push press x 5-7; HEAVY

Min 2: 1 clean pull + 1 clean high pull + 1 power clean

C. 12 min AMRAP

Run 200m

4 wall walks

6 hang power cleans 155,105

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For Time w/ a partner *Split reps any way you like 100 double unders/partner 30 Cleans 135,95 30 Shoulder to overhead 135,95 60 Box jumps 24,20 1000m row or 800m run 20 Power cleans 155,105 20 Shoulde

Friday, March 5, 2021

A. EMOM 8 min 2 below the knee hang snatch; build to a heavy set B. 2 sets 40 OHS 65/45 30 pull-ups 20 barfacing burpees 10 wall walks Rest walk exactly 3:00 then again starting with wall walks and go

Thursday, March 4, 2021

A. 20 min AMRAP 400m run 30 sit-ups 20 pistols 10 push-ups B. Extra credit 3 sets 10/arm DB bicep hammer curls 15 OH DB tricep extensions or 30 tricep banded pushdowns 20 DB reverse flies

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