top of page

Monday, July 18, 2022


A. Take 12 minutes to build the following complex to a tough set for the day

1 squat clean+1 hang squat clean

B. For time

21-18-15-12-9-6-3

Wall ball 30#/20#

Kb swings @ 53#/35#


Masters

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

     A1. Pendlay row x 10

     A2. DB bench press x 12-15

     A3. 25 abmat situps

B. For time:

     30 kettlebell swings

     400m row

     50 goblet squats

     400m row

     30 kettlebell swings

148 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @

A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re

bottom of page