Wednesday, December 15, 2021


A. Complete

15-12–9

DB bench press

Dips

2-3 rope climbs after each set or 6 strict pull-ups

B. Row or Bike 30 cal

+

30 reverse lunges 115,75

10 wall walks

50 wall ball 30,20

10 wall walks

30 reverse lunges 115,75

+

Row or bike 30 cal

Masters

A1. Barbell bench press x 10,8,6,4; build to a heavy set of 4

A2. DB Romanian deadlifts @30X1 x 10

A3. Farmers walk x 50m

X 3

B. AMRAP in 12 min

DB push press x 10

KBS x 15

Row 10 cal

90 views0 comments

Recent Posts

See All

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-