Wednesday, December 23, 2020

No 6:30pm class tonight Wednesday

A. EMOM 12 min

min 1: 5/arm DB snatch + 5 no push-up burpees

min 2: Farmers walk x 50m 70/h, 53,h

min 3: Ring crunches x 20

B. For time

50-40-30-20-10

Double unders

10-8-6-4-2

HSPU

+

50-40-30-20-10

Air squats

25-20-15-10-5

Med ball sit-ups

Masters 7:15

A. 12 min EMOM

Min 1: 30-45 sec FLR

Min 2: 10 plate G2OH

Min 3: 10 TTB or knee raises

B. 5 RFT

30m Double DB OH walk

15 SDHP

10 Ring rows

5 Burpees

80 views0 comments

Recent Posts

See All

Wednesday, July 28, 2021

7/28 Take 20 minutes to complete A. Back squat x10 @ 70% x8 @ 75% x6 @ 80% x4 @ 85% x2 @ 90% + B. For total time 21-15-9 Toes to bar Shoulder to overhead @ 95#/65# rest walk exactly 2:00 12-9-6 Power

Tuesday, July 27, 2021

A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP

Monday, July 26, 2021

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#