top of page
Search

Wednesday, April 13, 2022


A. Deadlift x3 tng reps Every 2:00 x5 sets @ 85% of 1RM

B. Every 4:00 x4 sets

3 minute AMRAP

10 Hang Power Clean and jerks 95#/65#

15 Toes to bar

10 lateral burpees over bar

Max row or bike cals remaining time

Masters

A. 3 sets:

A1. 10 DB bench press

A2. 10 bent over barbell supinated rows @ 30X1

A3. 20-30 sec hollow rocks

A4. 20-30 sec hollow hold

C. 12 min AMRAP

Row 300m

20 SA DB OH walking lunge steps 10/leg

10 tuckups/ seated knee raises/hanging knee raises

5 burpees

134 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