Thursday, February 18, 2022


A. For total time

50 kB swings 53/35

25 AB mat sit-ups

40 goblet reverse lunges 53/35

25 AB mat sit-ups

30 burpees

25 AB mat-ups

20 box-jumps 30/24

Rest exactly 3:00 then start again working from the bottom up

B. Extra credit:

3 sets:

12 DB bench press

15 DB side lateral raise

20 alt DB bicep curls 10/arm

132 views0 comments

Recent Posts

See All

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu