top of page

Thursday, September 1, 2021


A. 14 minute AMRAP

Run 200m

16 Medball overhead ab mat sit-ups @ 20#/14#

12 Single arm DB hang clean and jerks @ 50#/35#

8 burpees

B. Echo bike 15 seconds HARD effort

rest walk 90-120 seconds

Echo bike 30 seconds HARD effort

rest walk 2-3 min

Echo bike 45 seconds HARD effort

105 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi

A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

bottom of page