top of page

Wednesday, April 28, 2021


A. Front squat in 15 min complete

2 sets of 5 @ 75%

2 sets of 3 @ 80%

1 set of 1 @ 85%

1 set of 1 @ 90%

B. AMRAP 12 min

Run 200m

15 wall ball 20,14

10 pull-ups

Masters

A. 5 sets

15 glute bridges w/Barbell

50m farmers walk + OH carry; hold KB for FW and hold DB OH for overhead carry; 50m then switch for 50m

B. 15 min AMRAP

10 cal AB

12 DB Romanian deadlifts

14 DB renegade row 7/arm

100 views0 comments

Recent Posts

See All

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

bottom of page