top of page

Thursday, September 22, 2022

A. 10 rounds for time

6 burpees over the DB

10 Alternating DB snatches @ 50#/35#

14 Ab mat sit-ups

*Run 200m every 2 rounds

+

Extra Credit

3 sets

21,15,9 DB bicep curls (building load)

10-15 Dips (box/Rings/Stationary)

Side plank 30 sec/side

158 views0 comments

Recent Posts

See All

Tuesday, February 27, 2024

5 minute AMRAP 10 alternating DB snatches @ 50#/35# 30 Double unders or 30 single unders 10 DB goblet reverse lunges @ 50#/35# rest 3:00 5 minute AMRAP Echo Bike 10/8 cals 12 HR push-ups 14 v-ups rest

Monday, February 26, 2024

A. EMOM 12 minutes min 1- Echo bike 12/9 cals min 2- 5 squat clean thrusters @ 135#/95# min 3- Jump rope skill practice 40 seconds (double unders, single unders, crossover single unders) B. For time 3

Saturday, February 24, 2024

For time w/ a partner split however Row 50/42/36 cals (partner holds FLR) 50 Double kb s2oh @ 53#/35# per hand 50 toes to bar 50 Double kb step-up and over 24"/20" box 50 toes to bar 50 Double kb s2oh

bottom of page