Tuesday, August 18, 2020


A. Every 90 seconds x4 sets each alternate btw the following:

A1. 4-6 tng push press taken from ground @ 115#/75#+ 

A2. Double KB front rack carry x 50m @ 53#/35# per hand 

B. 3 sets For max reps 

1 minute v-ups or GHD sit-ups

1 minute Box-jumps 24”/20” 

1 minute SA DB hang clean and jerk @ 50#/35#

1 minute HR push-ups 

Rest walk 1 minute btw sets

88 views0 comments

Recent Posts

See All

Friday, August 6, 2021

A. Take 20 minutes to find 1RM Push Jerk B. 12 minute AMRAP Run 200m 1 round of Macho Man Run 200m 2 rounds of Macho man Run 200m 3 rounds of Macho Man *1 round of macho man 3 Power Cleans 3 Front squ

Thursday, August 6, 2021

For total time Run 600m 50 push press @ 65#/45# 40 Med-ball Ab mat sit-ups 20#/14# 30/24 cal row or bike 20 burpees 100 double unders/single unders rest walk exactly 3:00 then work back up the list

Wednesday, August 4, 2021

A. Take 20 minutes to build to a 1RM Back squat B. 5 minute AMRAP 10 kb swings @ 70#/53# 20 air squats 10 HR-push-ups rest walk 2:00 x2 sets *Goal is same or more reps on 2nd set Masters A. Row 500m;