top of page
Search

Monday, September 19, 2022


A. EMOM x10 minutes

1 Power Clean + 1 Hang Power Clean + 1 Squat Clean

-building load every 2 min from 135#/95#

B. For time

Run 200m

30 kipping HSPU

Run 200m

45 Box-jumps 24"/20"

Run 200m

60 OHS @ 75#/55#

18 minute time cap


Masters

A1. DB bench press x 12

A2. Barbell rack row @ 30X1 x 10

A3. OH DB carry x 50m

X 3 sets

B. For time:

10-9-8-7-6-5-4-3-2-1

DB thrusters

Tricep dips off box

Row 200m after 9s, 7s, 5s, 3s and 1s

C. Extra credit

     75 anchored situps

143 views0 comments

Recent Posts

See All

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Wednesday, April 17, 2024

A. Take 12 minutes to complete the following Push Press 3 sets of 3 reps @ 85% of 1RM *Complete a 5 sec pause overhead on last rep + 1 set Max reps UB @ 90% of 1RM B. Minutes 00:00-10:00 8 minute time

bottom of page