• jdh6270

Tuesday, February 25, 2020

A. Take 12-15 min to complete 4 sets:

A1. Front foot elevated split squat @ 3131 x 6-8/leg

A2. 8-10 hip extensions @ 30X1; add

weight if feels good

A3. 20 SLOW ring mountain climbers

B. AMRAP 13 min

Buy-in: 800m run

Then AMRAP:

5 deadlifts 225,155

15 sit-ups

25 double unders

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Saturday, March 6, 2021

For Time w/ a partner *Split reps any way you like 100 double unders/partner 30 Cleans 135,95 30 Shoulder to overhead 135,95 60 Box jumps 24,20 1000m row or 800m run 20 Power cleans 155,105 20 Shoulde

Friday, March 5, 2021

A. EMOM 8 min 2 below the knee hang snatch; build to a heavy set B. 2 sets 40 OHS 65/45 30 pull-ups 20 barfacing burpees 10 wall walks Rest walk exactly 3:00 then again starting with wall walks and go

Thursday, March 4, 2021

A. 20 min AMRAP 400m run 30 sit-ups 20 pistols 10 push-ups B. Extra credit 3 sets 10/arm DB bicep hammer curls 15 OH DB tricep extensions or 30 tricep banded pushdowns 20 DB reverse flies

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