Tuesday, November 30, 2021


A. For max reps

2 minutes max pendlay rows @ 95#/65#

1 minute rest

2 minutes max Farmers walk 50m shuttles @ 70#/53#

1 minute rest

2 minutes max DB bench press @ 50#/35# per hand

rest 1:00 then repeat for 1 min of work and :30 of rest

B. 12 min AMRAP

10 single arm DB thrusters 50/35

10 single arm Db snatches

10 burpees

200m run


80 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