top of page

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

99 views0 comments

Recent Posts

See All

Monday, February 26, 2024

A. EMOM 12 minutes min 1- Echo bike 12/9 cals min 2- 5 squat clean thrusters @ 135#/95# min 3- Jump rope skill practice 40 seconds (double unders, single unders, crossover single unders) B. For time 3

Saturday, February 24, 2024

For time w/ a partner split however Row 50/42/36 cals (partner holds FLR) 50 Double kb s2oh @ 53#/35# per hand 50 toes to bar 50 Double kb step-up and over 24"/20" box 50 toes to bar 50 Double kb s2oh

Friday, February 23, 2024

A. 1 Clean Pull + 1Power Clean + 1 Hang Squat clean Every 75 seconds x7 sets building load from 135#/95# to a tough complex for the day B. For time 2-4-6-8-10 Squat cleans @ 155#/105# 1-2-3-4-5 Wall w

bottom of page