• jdh6270

Wednesday, January 15, 2020

A. Front squats; take 10 min to work through 5 sets of 3 front squats @ 20X1; build to a TOUGH set of 2

B. Every 90sec alternate between the following two movements x 4 sets:

B1. Strict pull-ups @ 20X2 x 2-3; add weight if feels good

B2. Barbell floor chest press x 8-10

C. For time

21-15-9

Thrusters 95,65

Toes to bar

Run 200m after each set

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For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

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