top of page

Tuesday, January 31, 2023

A. On a continuos running clock with a partner 

Echo Bike/AB 2:00 on/2:00 off x1 set @ moderate effort 

Echo Bike/AB 1:30 on/1:30 off x2 sets @ slightly faster pace 

Echo BIke/AB 1:00 on/1:00 off x3 sets @ tougher pace 

*will alternate on the bike with partner

*Choose a pace you KNOW you can increase from as time lowers 

B. 10 minute AMRAP 

10 deadlifts @ 155#/105# 

10 Box-jumps 24"/20" 

10 HR push-ups

160 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page