• jdh6270

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

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A. Every 90 sec for 8 sets complete the following: 1 hang clean pull + 1 hang power clean + 1 hang squat clean; build B. 5 rounds For time 12 SA DB hang squat clean 50,35 10 handstand push-ups 40 doub

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For time with a partner: 15 rounds for time 12 wall ball 30,20 8 deadlifts 185,125 4 atomic sit-ups 45,25 50 double unders after every 3 rounds; both partners must compels the DU After 3-6-9-12-15 bot

Friday, November 27, 2020

Friday ONLY 8:30 & 9:30am classes NO afternoon classes today For time complete w/partner 600m partner run + 3 rounds 25 thrusters 115#/75# 25 toes to bar + 600m partner run + 2 rounds 50 cal row/50 ca

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