top of page

Tuesday, October 18, 2022


A. Take 12 minutes to complete 4 sets of the following

   A1. 3-point DB rows @ 30X1 x 10/arm

   A2. 15 Bar/Ring/Box dips

   A3. 15-20 GHD sit-ups or 25 Feet anchored ab mat sit-ups

B. 3 minute AMRAP

   5 burpees

   7 Box-jumps 24"/20"

   9 push Press @ 95#/65#

rest 1:00

x3 sets

-Goal is Increase pace per set

143 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page