Tuesday, January 25, 2022


A. EMOM 12 min

min 1: 6-8 dual DB box step up and overs 50/h,25/h

min 2: 8-10 SA KB snatches 53,35

min 3: wtd FLR x 45 sec

B. 3 sets of 4 min AMRAP; 1 min of rest between AMRAPS

4 min AMRAP

Row 250m or bike 12/10 cal

+ 50 DU

Set 1: In remaining time: as many air squats as possible

Set 2: In remaining time as many push-ups as possible

Set 3: In remaining time as many sit-ups as possible

126 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic