top of page

Monday, November 14, 2022


A. Take 15 minutes to complete 3 sets of the following

Rear foot elevated split squat w/ DB @ 30X1 x6-8 reps/leg

Plank with kb pull through x15 reps/side

Max Pendlay rows in 30 seconds @ 115#/75#

B. For time

Run 400m or Row 500m/400m or Bike 25/18 cals

20 Wall ball 20#/14#

20 Hang Power Cleans @ 135#/95#

Run 400m or Row 500m/400m or Bike 25/18 cals

25 Wall ball

15 HPC

Run 400m or Row 500m/400m or Bike 25/18 cals

30 Wall ball

10 HPC


Masters

A1. Double KB FR squat @ 30X1 x 8-10

A2. DB Arnold press @ 20X1 x 10

A3. Strict ring rows @ 30X1 x 10; elevate heels on box if feels good

X 3 sets

B. 3 rounds for time

     Row 300m

     15 KBS

     10 burpees


170 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page