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

113 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35