• jdh6270

Monday, October 12, 2020


A. Every 75sec complete the following x 6 sets:

1 squat clean + 1 hang squat clean; build to a tough set

B. 4 rounds for time

15 overhead squats 95,65

15 burpees

50 double unders


Masters 7:15am

A. 5 power cleans x 4 sets; build if form is good

B. Baseline test

Row 500m

40 air squats

30 sit-ups

20 push-ups

10 ring rows

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Tuesday, October 27, 2020

A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

Monday, October 26, 2020

A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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