top of page
Search

Monday, September 20, 2021


A. Clean pull x1/ hang squat clean x1

EMOM 9 min

3 min @ 75%

3 min @ 80%

3 min @ 83%+

B. 9 min AMRAP

15 kettlebell swings 53,35

12 Goblet step ups 53,35

3 wall walks


Masters

Day 1

A. Tabata: 20 sec of work followed by 10 sec of rest x 8 sets per movement; rest 1 min after the first 8 sets of rowing to transition to the AB

Row

Bike

(It is a total of 4 min of work on each mvmt)

B1. Half kneeling SA DB press @ 30X1 x 10/Arm

B2. Farmers walk x 50m W/KBs

B3. Goblet split squats @ 30X 1 x 8-10/ leg

X 3 sets

C. 3 rounds For time

Row 300m

15 wall ball

10 ring rows

113 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page