Thursday, September 16, 2021


A. AMRAP 6 min

Run 400m

AMRAP in remaining time of

6 sandbag front squats

16 sit-ups

+

Rest 2 min

+

AMRAP 6 min

Bike 25/18 calories

AMRAP in remaining time of

10 toe to bar

10 push-ups

+

Rest 2 min

+

AMRAP 6 min

Row 500m

AMRAP in remaining time of

5 box jumps 30,24

10 Dbl DB push press

93 views0 comments

Recent Posts

See All

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu