• jdh6270

Monday, November 9, 2020


A. EMOM 12 min

min 1: 40 double unders

min 2: AB or row 12/10 cal

Min 3: sprint 100m

B. 4 min AMRAP x 4 sets with 1 min rest

3 power cleans 135,95

6 front rack reverse lunges 135,95

9 lateral burpees over the bar


Masters 7:15am

A. 8 min tabata

SL Romanian deadlift

B. 10 min AMRAP

10 Russian kettlebell swings

10 goblet squats

10 sumo deadlift highlpulls

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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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