Thursday, October 17, 2019
A. AMRAP 20min
600m run
20 prisoner stepups 24,20
25 sit-ups
30 kettlebell swings 35,26
Extra credit
3 sets
12/side side bends 53/35
20 ghd sit-ups
A. AMRAP 20min
600m run
20 prisoner stepups 24,20
25 sit-ups
30 kettlebell swings 35,26
Extra credit
3 sets
12/side side bends 53/35
20 ghd sit-ups
***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes
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