top of page
Search

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

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page