top of page

Monday, October 3, 2022


A. EMOM 12 minutes

min 1- Farmers walk x 50m 70/h,53/h

min 2- Max UB strict HSPU or 7-10 kipping HSPU/DB s2oh

min 3- Echo bike 10/8 cals

B. 15 minute AMRAP

10 Power Snatches @ 95#/65#

15 Box-jumps 24"/20"

200m Run

25 Push-ups


Masters

A. Strict barbell press from rack x 12,10,8,6; build to a heavy set of 6

B. 10 min EMOM

    min 1: :30 max dual KB bent over row

    min 2: :30 max cal bike

C. For time

    21-15-9

    Dual DB thrusters

    Ring rows or jumping pull-ups

131 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page