top of page

Monday, September 25, 2023

For time 

20 kipping HSPU or s2oh 

30 Hang Power Cleans @ 115#/75# 

400m Run 

50 Wall ball 20#/14# 

400m Run 

30 Hang Power Cleans 

20 kipping HSPU or s2oh


A. Take 15 min to complete the following:

   A1. Back squats x 4 sets of 4; build to a heavy set of based off last weeks loads

   A2. Side plank x 30 sec/side

B. For time


    DB or barbell thrusters

    Sit ups

    Box jump/step up and overs

128 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page