• jdh6270

Tuesday, November 12, 2019

A. Take 15 minutes to alternate between the following for 3-4 sets:

A1. DB death march x 16 steps

A2. Seated barbell z-press @ 30X1 x 8-10

A3. Double ring tuck ups x 20

B. AMRAP 6 min

10-8-6-4-2

DB FR lunges 50/h, 35/h

Box jumps 24,20

Rest 5 min

AMRAP 6 min

12-9-6-3

Hang power cleans 135,95

Burpees over bar

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Friday, October 23, 2020

A. Take 12-15 min to complete 4 sets of the following: A1. Banded tricep pushdowns x 30 A2. DB bench press x 10 A3. SA KB bent over row @20X1 x 10/arm B. 9 min AMRAP 225#,155# 3 handstand push-ups, 6

Thursday, October 22, 2020

A. 5 min AMRAP run 400m In remaining time Max reps wall ball 30,20 Rest 1 min 5 min AMRAP AB 25/18cal In remaining time Max reps sit-ups Rest 1 min 5 min AMRAP Row 500m In remaining time max reps reps

Wednesday, October 21, 2020

A. EMOM 12 min min 1: 8-10 ring push-ups Min 2: 5-7 double DB/KB thrusters 50,35/h Min 3: row 150m or AB 10/8cal B. AMRAP 12 min 25 double unders 20 SA DB Overhead walking lunges 10 hand release push-

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