Monday, November 2, 2020


A. EMOM 10 min

Min 1: 5 - 7 thrusters 135,95

Min 2: 100m run or AB 10/8 cal or row 125m

B. 3 min AMRAP

60 double unders

25 wall ball 20,14

AMRAP burpees

Rest 1 min x 3 sets

Then 4 min AMRAP

of above

**goal is to reach 100 burpees **

Masters 7:15am

A. From rack

3 split jerks x 4 sets; build if form is good

B. For time

Row 500m

3 rounds

6 deadlifts

4 hang cleans

2 shoulder to overhead

Row 500m

Add five ponds

2 rounds

6 deadlifts

4 hag cleans

2 shoulder to overhead

Row 500m

Add 5 more pounds

1 round

6 deadlifts

4 hang cleans

2 shoulder to overhead

104 views0 comments

Recent Posts

See All

Friday, August 6, 2021

A. Take 20 minutes to find 1RM Push Jerk B. 12 minute AMRAP Run 200m 1 round of Macho Man Run 200m 2 rounds of Macho man Run 200m 3 rounds of Macho Man *1 round of macho man 3 Power Cleans 3 Front squ

Thursday, August 6, 2021

For total time Run 600m 50 push press @ 65#/45# 40 Med-ball Ab mat sit-ups 20#/14# 30/24 cal row or bike 20 burpees 100 double unders/single unders rest walk exactly 3:00 then work back up the list

Wednesday, August 4, 2021

A. Take 20 minutes to build to a 1RM Back squat B. 5 minute AMRAP 10 kb swings @ 70#/53# 20 air squats 10 HR-push-ups rest walk 2:00 x2 sets *Goal is same or more reps on 2nd set Masters A. Row 500m;