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

83 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