• jdh6270

Thursday, October 8, 2020


A. Buy in: 1000m row

Then:

100 abmat sit-ups

200 air squats

300 double unders

**split reps any way you like**

Then:

Cash out: 600m run

Extra credit

3 sets

10/arm DB hammer curls

20 DB bent over flies

25 banded face pulls

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A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

Monday, October 26, 2020

A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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