• jdh6270

Thursday, August 20, 2020


A. In 12 minutes complete 4 sets of the following 

A1. 8 Single arm DB rows per arm @ 30X1  

A2. 16 Goblet reverse lunges @ 70#/53# 

A3. 8-10 dips on becnch, rings, or stationary 

B. 15 minute AMRAP 

Run 100m 

25 double unders 

10 Medball sit-ups 20#/14# 

10 KB swings @ 53#/35#  

91 views0 comments

Recent Posts

See All

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

Friday, February 26, 2021

A. EMOM 7 min Build to a HEAVY double hang squat clean A. 2 rounds for time **14 min time cap** Score is time completed or # reps completed 30 deadlifts 155,105 30 box jumps 24,20 20 hang power clean

Thursday, February 25, 2021

A. Take 12 min to complete 3-4 sets of the following: A1. Plank pull thrus x 10/side A2. DB Romanian deadlifts @ 30X1 x 10 B. 5 Rounds for time 30 Lunges 20 sit-ups 10 SA Devil Presses 50,35 200m run

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM