Wednesday, August 9, 2022


A. Take 15 minutes to build to a moderate 3 front squats for the day in 5 sets or less

B. For time

    Row 500m/425m

   +

   3 rounds

   15 pull-ups

   15 front squats @ 115#/75#

   +

   Row 500m/425m

Masters

A. Tabata row or bike x 8 sets, then swap x 8 sets; :20 of work/:10 of rest x 8 sets (4 minutes/movement); 1 min of transition time between movements

B. 10 min AMRAP

     10 SA DB alt snatches

     8 box steps

     10 hand release push-ups

C. Extra credit:

     3 sets

     20-30 banded tricep pushdowns

     10/arm DB hammer curls

     15 DB lateral raises

117 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @