Thursday, January 13, 2022

For total time

Run 400m

+

3 rounds

60 double unders

15 burpees


Rest exactly 2:00


Run 400m

+

3 rounds

15 push press 95/65

30 AB Mat sit-ups


Rest exactly 2:00


Run 400m

+

3 rounds

24 prisoner step-ups 24/20

15 sumo deadlifts high pulls 95/65


EC: 3-4 sets

Side plank 30-45 sec/side

15 Db hammer curls

105 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic