• jdh6270

Tuesday, July 7, 2020


A. EMOM 5 min

1 pressing snatch balance + 1 snatch balance;

B. EMOM 8 min

1 power snatch + 1 overhead squats @ 32X1; build only with perfect form

C. For time

We 21-15-9

Overhead squats 115,75

Kettlebell swings 70,53

Run 400m or row 500m or AB 25/20cal before each set

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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

Wednesday, March 3, 2021

A. Take 12 -15 min to complete 3-4 sets of the following: A1. DB bench press x 15-20reps 50/h,35/h A2. Barbell bent over row @ 30X1 x 10/arm B. 9 min AMRAP 225,155 3 handstand push-ups, 6 deadlifts 6

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