top of page

Wednesday, August 25, 2021


Take 15 min to complete the following

Close grip bench press

x5 @ 65%

x5 @ 70%

2x5 @ 75%

Max UB @ 65%

+

9 min AMRAP

1-1-2-2-3-3…

Wall walk

2-4-6-8-10-12…

Back squat 135/95


Masters

A. 3 sets

1 min row

1 min bike

1 min ski

1 min rest

B. FT:

50 DB thrusters

50 cal AB

50 ring rows or 50 banded pull-ups

Partition reps any way you like

C. Time permitting:

3 sets

10 hollow rocks

30 sec hollow hold

30 sec side plank/side


99 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page