top of page

Monday, January 9, 2023


A. EMOM 12 minutes

min 1: 14 DB reverse lunges @ 50#/35#

min 2: Max strict pronated pull-ups or banded strict pull-ups in 30 seconds

min 3: 10-15 Weighted push-ups @ 45#/25# plate on back

B. 3 rounds for time

     25 Wall ball 20#/14#

     20 Alternating DB snatches @ 50#/35#

    15 kipping HSPU

    10 Box-jumps 30"/24


Masters

A. Complete 4 sets:

     A1. Front squats @ 20X1 x 8

     A2. Wtd FLR x 45-60sec

B. For time

     21-15-9

     Dual DB thrusters

     No push up burpees

     Row 250m after each set

     

153 views0 comments

Recent Posts

See All

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

A. EMOM 12 minutes min 1- 8 seated arnold press @ 50#/35# per hand min 2- 10 Pendlay rows @ 115#/75# min 3- Plank on elbows 30-45 seconds B. 3 minute AMRAP Run 200m or Echo Bike 15/12 cals AMRAP remai

bottom of page