top of page

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

145 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page