top of page
Search

Wednesday, August 2, 2023


A. Take 12 minutes to complete the following 

 4 sets of 4 Front squat @ 85% of 2RM from last week 

B. For total time 

3 rounds 

12 front Squats @ 155#/105#

4 Wall walks or 4 DB overhead carry shuttles


rest 2:00


3 rounds

16 toes to bar

8 Power Cleans @ 155#/105#


Masters

A. Take 12 min to complete 3 sets of the following:

     A1. Sandbag bear hug carry x 50m

     A2. Goblet wall sit x 45-60sec

     A3. FLR x 45-60sec; if feels good add weight

B. 3 rounds for time

     Row 400/350m or jog 300m

     20 kettlebell swings

     15 banded or jumping pull-ups

149 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