Monday, May 2, 2022

A. Squat Clean EMOM x9 minutes

3 reps x3 min

2 reps x3 min

1 rep x3 min

-Building load from 75% of 1RM to a tough single for the day

B. For time

40 Box-jumps 24"/20"

Run 400m


Run 400m

20 burpee box-jump overs 24"/20"

Run 400m

10 squat clean thrusters @ 165#/110#

*21 minute time cap


A. Strict barbell shoulder press from rack x 12,10,8,6,4;,build to a heavy set of 4

B 14 min AMRAP

Row 400m

12 SA DB hang clean & jerks

24 sit-ups

C. Extra credit:

3 sets

10/arm DB filly press

10/arm DB bent over row

15 DB lateral shoulder raise

136 views0 comments

Recent Posts

See All

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

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic