Saturday, September 10, 2022


Run 400m with partner

50 synchro DB snatches 50,35

30 burpee box jump overs 24,20

Run 400m together

150 double unders per person at the same time

30 burpee box-jump overs

Run 400m together

75 synchro medball overhead ab Mat sit-ups

30 burpees box-jump overs

73 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @