top of page

Monday, March 4, 2024


A. Every 1:15 x8 sets

1 Power Clean + 1 shoulder to overhead + 2 front squats

-load first set @ 135#/95# then build

B. 3 rounds for time

10 hang squat cleans @ 115#/75#

10 front rack reverse lunges

10 shoulder to overhead

Run 400m


Essentials

A. EMOM 12 min

    min 1: dual DB Romanian deadlifts x 10

    min 2: barbell seated z-press x 10

    min 3: AMRAP ring rows or banded pull-ups in 30sec

B. 3 rounds for time

     Run 300m or row 400/300m

     21 kettlebell swings

     12 hanging knee raises or v-ups


106 views0 comments

Recent Posts

See All

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

Comments


bottom of page