top of page
Search

Monday, October


A. Take 12 minutes to complete 3-4 sets of the following

A1. Farmers walk 100m @ 70#/53# per hand

A2. 16 front rack reverse lunges @ 115#/75#+

A3. Weighted FLR on floor 45-60 seconds @ 45#/25#

B. 3 rounds for time

21 Box-jumps 24"/20"

14 Hang Power Cleans @ 115#/75#

7 Atomic sit-ups @ 45#/25#

15 minute time cap

Masters

A. Complete 4 sets:

A1. Strict barbell press from rack x 10,8,6,4; build from last week to a heavy set of 4

A2. DB bench press x 15

B. 3 rounds for time

20 cal row

20 pull-ups/ ring rows

20 10/leg dual side by side DB walking lunges

178 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-upĀ  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