top of page

Wednesday, December 18, 2019

A. Take 12 min to alternate between the for 4 sets:

A1. Thruster x 3; build to a HEAVY of 3 set in 4 sets

A2. Strict pull-ups @ 30X1 x 2.2.2; add weight if feels good

B. 15 min AMRAP

2 muscle ups

4 Wall walks

6 toes to bar

8 kettlebell swings 70,53

100m run

104 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Comments


bottom of page