top of page

Tuesday, November 15, 2022


A. EMOM 12 minutes

    min 1: 10-15 UB toes to bar or toes to bar skill work 30 seconds 

    min 2: Echo bike 12/9 cals

    min 3: 8-10 seated DB strict press @ 50#/35# per hand

B. 5 minute AMRAP

2-4-6-8-10…

Push-ups

Alternating DB snatches @ 50#/35#

5-10-15-20-25

Double unders or single unders

rest 2:00

x2 sets

148 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Comments


bottom of page