Monday, March 7, 2022

A. EMOM 10 min

Min 1: 45 double unders

Min 2: 8-10 thrusters 115,75

B. 5 rounds for time

10 hang power cleans 115,75

15 hand release push-ups

20 med ball sit-ups 20,14


A. Complete 3 sets:

A1. R arm Farmers walk + L arm OH carry x 50m then switch

A2. Dual KB FR squat @ 30X1 x 8

A3. 30 sec side plank/side

B. For time


DB thrusters

Jumping pull-ups

Row 250m after each set

138 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