top of page
Search

Monday, July 24, 2023


A. Take 12 minutes to complete 3 sets of the following 

   A1. 14 front rack reverse lunges @ 115#/75# 

   A2. 3-5 weighted strict pronated pull-ups or max Strict/Banded pull-ups in 40 seconds 

   A3. weighted FLR on floor 45 seconds 

B. For time

Run 400m

+

3 rounds

21 Wall ball 20#/14#

15 Deadlifts 135#/95#

9 Hang Power Cleans @ 135#/95#

+

Run 400m


Masters

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

    A1. Farmers walk x 50m

    A2. Standing SA DB strict press @ 30X1 x 8-10/arm

    A3. Front squats x 8,6,4,2; build a tough set of 2

B. 12 min AMRAP

    10/8 cal EB

    10 DB bench press

    10 ring rows

    10 Goblet reverse lunges

111 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi

A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

bottom of page