• jdh6270

Monday, November 16, 2020


A. 1 clean deadlift + 1 clean pull + 1 power clean; every 90 sec x 8 sets; build to a tough power clean

B. AMRAP 12 min

10 wall ball 30,20

10 no push-up burpees

10 kettlebell swings 70,53

100m run


Masters 7:15am

A. From rack: 5 push press x 4 sets, build if form is good

B. 5 RFT

AB 10 cal

10 Deadlifts

10 Burpees over-the-bar

10 Weighted sit ups

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Monday, November 30, 2020

A. Every 90 sec for 8 sets complete the following: 1 hang clean pull + 1 hang power clean + 1 hang squat clean; build B. 5 rounds For time 12 SA DB hang squat clean 50,35 10 handstand push-ups 40 doub

Saturday, November 28, 2020

For time with a partner: 15 rounds for time 12 wall ball 30,20 8 deadlifts 185,125 4 atomic sit-ups 45,25 50 double unders after every 3 rounds; both partners must compels the DU After 3-6-9-12-15 bot

Friday, November 27, 2020

Friday ONLY 8:30 & 9:30am classes NO afternoon classes today For time complete w/partner 600m partner run + 3 rounds 25 thrusters 115#/75# 25 toes to bar + 600m partner run + 2 rounds 50 cal row/50 ca

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