Monday, May 17, 2021

In 20 minutes complete

A. Power clean

1 set of 3 @ 75%

1 set of 3 @ 80%

2 sets of 2 @ 85%

2 sets of 2 @ 90%

B. Clean pull

2 sets of 5 @ 100%

2 sets of 3 @ 105%

B. AMRAP 15 min

2 Bella complex 135,95

200m run

4 Bella complex

200m run

6 Bella complex

200m run

8 Bella complex

200m run......

1 Bella complex = 1 clean + 1 shoulder to overhead+ 1 front squat + 1 shoulder to overhead

Masters

A. Front squats; 10,8,6,4,2; build to a HEAVY set of two

B1. SA DB bent over row x 10/arm

B2. DB bench press x 15

X 3 sets

C. 10 min AMRAP

200m row

6 ring rows or pull-ups with band

12 goblet squats

93 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