top of page

Wednesday, April 16, 2021


A. 15 minutes to complete

5 sets of 5 front squats @ 70% of 1RM

B. Every 5 min x4 sets

4 min AMRAP

15 toes to bar

20 DB snatches @ 50#/35#

50 double unders

AMRAP burpees remaining time

*Goal is same number of burpees each set

Penalty-for every burpee less compared to first set complete 150m row after the 20 minutes

Masters

A1. DB hammer curls x 10/arm

A2. Tricep dips off box x 15

A3. FLR x 30 sec; use rings if possible

X 3

B. AMRAP 12 min Row 12 cal

10 burpees

10 KB deadlifts

102 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page