top of page

Wednesday, April 20, 2022

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

158 views0 comments

Recent Posts

See All

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

bottom of page