• jdh6270

Tuesday, September 8, 2020


A. EMOM 12 min

Min 1- 1 Power Clean+1 Hang squat clean+ 3 front squats; build

Min 2- FLR x 30-45sec FLR

B. Min 0-11

3 rounds

10 hang power cleans 95/65#

16 reverse lunges 95/65#

Run 200m

Min 12-23

3 rounds

15 front squats 95/65#

12 push press 95/65#

9 toes to bar

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Wednesday, December 2, 2020

A. EMOM 12 min min 1: dbl DB overhead carry x 30m 50/h, 35/h min 2: hip extensions x 12; May add weight min 3: ring pull-ups x 5-7 B. For time 21-15-9 Deadlifts 225,155 Chest to bar pull-ups After eac

Tuesday, December 1, 2020

A. Take 12 min to complete 3 sets: A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg A2. SA DB/KB bent over row @ 30X1 x 10/arm A3. Ring FLR x 45-60sec B. AMRAP 8 min 3-6-9-12-15-18.....conti

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