Wednesday, April 22, 2020 day 27 of Covid-19 shutdown

A. 5 min AMRAP

75’ walking lunges

7 pike handstand push-ups

14 sit-ups

Rest 2 min

5 min AMRAP

50 doubles unders

7 pike handstand push-ups

14 sit-ups

B. 3 -4 sets; rest 90sec between sets

Run 200m + 25 bicycle side to side rotations + 15 glute bridges with pause at top; may add light weight to glute bridges


33 views0 comments

Recent Posts

See All

Friday, August 6, 2021

A. Take 20 minutes to find 1RM Push Jerk B. 12 minute AMRAP Run 200m 1 round of Macho Man Run 200m 2 rounds of Macho man Run 200m 3 rounds of Macho Man *1 round of macho man 3 Power Cleans 3 Front squ

Thursday, August 6, 2021

For total time Run 600m 50 push press @ 65#/45# 40 Med-ball Ab mat sit-ups 20#/14# 30/24 cal row or bike 20 burpees 100 double unders/single unders rest walk exactly 3:00 then work back up the list

Wednesday, August 4, 2021

A. Take 20 minutes to build to a 1RM Back squat B. 5 minute AMRAP 10 kb swings @ 70#/53# 20 air squats 10 HR-push-ups rest walk 2:00 x2 sets *Goal is same or more reps on 2nd set Masters A. Row 500m;