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Monday, October 5, 2020


A. EMOM 5 min

Barbell strict shoulder press x 3; build

B. EMOM 10 min

min 1: pendlay row 10X1 x 10

min 2: wall walks x 2-3

C. 3 rounds for time

15 shoulder to overhead 95,65

20 barbell FR reverse lunges 95,65

Run 400m

Masters 7:15am

A. 12 min EMOM

min 1: 30 sec wtd plank hold

min 2: 12 Tricep extensions

Min 3: 12 wtd sit-ups

B. Lil’ Helen

3 rounds for time

Row 500m or AB 25/20 cal

21 Russian kettlebell swings

12 ring rows

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Tuesday, October 27, 2020

A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

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

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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