Wednesday
A. Take 10-12min. to complete the following:
Deadlift x 2 tng reps x 5 sets @ 87.5%-90% of 1RM
B. For time
30 kipping HSPU
40/30 cal row or bike
50 thrusters @ 75#/55#
600m run
Masters
A. EMOM 12 min
Min 1- 10 tng barbell deadlifts
Min 2- 30sec FLR
Min 3-DB overhead carry x 50m
B. AMRAP 12 min
Row 200m
15 kettlebell swings
10 wall ball
C. Extra credit:
3 sets
10/arm DB bicep curls
15 single DB OH tricep extensions
15 DB bent over flies
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A