top of page
Search

Thursday, September 17, 2020


A. EMOM 12 min

min 1: 30-45 double unders

min 2: seated barbell z-press x 10 @ 20X1

Min 3: wtd FLR x 45sec

B. 10 min AMRAP

Row 250m

10 box jumps 30,24

10 wtd Russian twists 35,26

Rest 3 min

AMRAP 10 min

AB 12/10 cal or run 200m

10 wall ball 20,14

10 med ball sit-ups 20,14

70 views0 comments

Recent Posts

See All

A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin

10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run

A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se

bottom of page