• jdh6270

Wednesday, August 19, 2020


A. EMOM 12 minutes 

Min 1-10/8 cals AB 

Min 2- Weighted plank on elbows 30-45 seconds  

Min 3- HS walk practice or HSPU practice 30 seconds  

B. 8 minute AMRAP 

2-4-6-8-10… 

Burpee Pull-ups 

Thrusters @ 135#/95# 

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Tuesday, September 22, 2020

A. Every 90 sec alternate between the following two movements for four sets each: A1. Deficit push-ups @ 20X1 x 8-10 A2. DB/KB death march x 8-10/leg B. For time: Row 1000m Then complete: 21-15-9 Dea

Monday, September 21, 2020

A. EMOM x 10 min 1 power clean + 1 squat clean; build every two sets B. 4 rounds for time 400m run 10 hang power cleans 155,105 10 Front squats 155,105 Masters 7:15am A. Odd object carry relay B. Deat

Saturday, September 19, 2020

For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

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