Tuesday, September 17, 2019

A. Take 12-15 min to complete 4 sets of the following:

A1. DB reverse lunge x 8/leg

A2. Double ring mountain climbers x 20-25

A3. Hip extensions @ 30X1 x 10; may add weight if feels good

B. For time

21 cal row

18 burpees

15 box jump overs

18 burpees

21 cal AB

Rest 3 min X 2 sets

107 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

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