top of page

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 shoulder to overhead

Run 400m

1 set @ 165,115

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Masters 7:15am

Monday

A. 8 min tabata balance

Single leg Romanian deadlift

B. From rack

5 push press x 4 sets; build to a 5 rep max with good form

C. AMRAP 5 min

AB 20/17 calories

Max wall ball in remaining time

Rest 3 min

AMRAP 5 min

Row 500m

Max sit-ups in remaining time

109 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-up  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