Thursday, October 27, 2022


20 minute AMRAP

Run 400m

30 Push-ups

20 Box-jump on and over 24"/20" box

10 Atomic sit-ups 45#/25#

+

Extra Credit

16,16,8,8

DB bicep curl (increase load as reps lower)

FLR on rings 45-60 seconds

101 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @