top of page
Search

Tuesday, July 27, 2021


A. In 15 minutes complete 3 sets of the following

10 strict Supinated pull-ups w/ band if needed

12 barbell z-presses @ 85#/55#+

14 snatch grip pendlay rows @ same weight as z-press

B. 2 minute AMRAP

15 Wall ball 30#/20#

10 burpees

AMRAP Double unders or single unders remaining time

rest 1 minute then repeat until you accumulate 300 double unders/single unders

cap @ 4 sets but 4th set is 3 minute AMRAP

85 views0 comments

Recent Posts

See All

Friday, April 26, 2024

A. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

bottom of page