• jdh6270

Tuesday, October 1, 2019

A. EMOM 12 min

Min 1: 6 overhead squats 95,65 + 6 Alt DB snatch 50,35

Min 2: 100m sprint

B. 9 min AMRAP

6 thrusters 95,65

5 burpees over the bar

6 thrusters

25 double unders

Extra credit

Row 250m or AB 15/10 cal; rest 1 min keeping same pace each set x 4-6 sets

140 views

Recent Posts

See All

Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM