top of page
Search

Wednesday, February 10, 2021

A. Take 12-15 min to complete the following:

A1. Double KB FR squats x 10

A2. 20-30sec FLR plus 10 push-ups; may do these on rings

A3. Pendlay row @ 20X1 x 10; 95,65+

B. Buy in: 1000m row

Then:

21-15-9

Power cleans 155,105

9-6-3

Wall walks

Then

Cash out: 1000m row

Masters

A. EMOM 12 min

min 1: Barbell good mornings @ 30X1 x 10 reps; May do these from rack

min 2: 20-30 banded tricep pushdowns

min 3: 10-12 DB bicep curls

B. For time

Buy in: AB 30/25 cal

Then:

5 rounds

10 DB box step ups

8 deadlifts

6 push-ups

Cash out: 2 min Max abmat sit-ups

92 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page