top of page
Search

Monday, March 28, 2021


A. EMOM 12 min

min 1: seated barbell z-press x 10

min 2: Dbl KB bent over row x 10

min 3: 100m sprint

B. FT:

Run 800

Handstand push-ups x 5 (5”,3” deficit)

Double unders x 80

Run 600m

Handstand push-ups x 10

DU x 60

Run 400m

Handstand push-ups x 15

DU x 40

Run 200m

Handstand push-ups x 20

DU x 20

Masters

A1. Strict press from rack x 8,8,8 build to a HEAVY set of 8

A2. 50m farmers walk

A3. Wall sit x 30-45sec; may add weight

X 3 sets

B. Complete

Row 350m

20 goblet squats

15 ring rows

AB 18/15 cal

15 ring rows

20 goblet squats

Row 350m

115 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