top of page

Thursday, April 21, 2022


8 minute AMRAP

Row 60/45 cals

40 GHD sit-ups or 60 ab mat sit-ups

AMRAP Row cals remaining time

rest 4:00

8 minute AMRAP

AB or echo bike 40/30 cals

20 Devil Press @ 50#/35# per hand

AMRAP bike cals remaining time

rest 4:00

8 minute AMRAP

Run 800m

AMRAP remaining time

10 pull-ups or 10 ring rows

10 HR push-ups

151 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page