top of page
Search

Tuesday, October 31, 2023


A. Take 15 minutes to complete 4 sets of the following 

   A1. 10-12 x DB seated Arnold press

   A2. Max Pendlay rows in 45 seconds @ 115#/75# 

   A3. Star or side plank 30-45 sec/side 

B. 2 minute AMRAP 

10 box-jumps 24"/20" box 

20 Ab mat sit-ups 

10 single arm DB hang clean and jerks @ 50#/35# 


 rest 1:00 


 3 minute AMRAP 

10 box-jumps 24"/20" box 

20 Ab mat sit-ups 

10 single arm DB hang clean and jerks @ 50#/35# 


 rest 1:00 


 4 minute AMRAP 

10 box-jumps 24"/20" box 

20 Ab mat sit-ups 

10 single arm DB hang clean and jerks @ 50#/35#

72 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page