• jdh6270

Tuesday, December 1, 2020


A. Take 12 min to complete 3 sets:

A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg

A2. SA DB/KB bent over row @ 30X1 x 10/arm

A3. Ring FLR x 45-60sec

B. AMRAP 8 min

3-6-9-12-15-18.....continue adding 3 reps each set until time expires

Hang power snatch 75,55

Box jump 30,24

Front squats 75,55

Extra credit:

Row 250m or AB 15/12 cal with 1 min rest x 4-6 sets; all sets at sustained pace

79 views0 comments

Recent Posts

See All

Tuesday, May 11, 2021

A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any

Saturday, May 8, 2021

AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks

Friday, May 7, 2021

A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M