top of page
Search

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

145 views0 comments

Recent Posts

See All

Friday, April 26, 2024

A. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

bottom of page