top of page

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 double unders


Masters 7:15am

A. 12 min EMOM

6-8 plank ups

8-10 tricep extensions

10 dbl KB death march (5/leg)

B. Before each set: Row 250 or AB 12/10

21-15-9

Standing ring dips

TTB or knee raises

117 views0 comments

Recent Posts

See All

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

Comments


bottom of page