top of page

Thursday, February 3, 2022


A. For time

Row 500m/AB 25/20 cal

50 prisoner step ups 24,20

25 burpees onto plate

15 atomic sit ups 45,25

100 double unders

Row 500m/ AB 25/20 cal

100 double unders

15 atomic sit-ups 45,25

25 burpees into plate

50 prisoner step ups

Row 500m/AB 25/20cal

B. Extra credit

3 sets

10-12 DB bicep curls

15 OH DB tricep extensions

12-15 DB bent over flies

133 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Comments


bottom of page