top of page

Wednesday, January 19, 2022

Wednesday

A. Take 12 min to complete

21-18-15-12

DB bench press

10-8-6-4

Strict pull-ups

20sec side plank/side between each set

B. 12 min AMRAP

8 single arm devil press

10 box-jumps 24,20

12 toe to bar


Masters

A. 3 sets

A1. Gorilla rows x 10/arm

A2. 25 abmat sit-ups

A3. KB Romanian deadlifts @ 20X1 x 10

B. AMRAP 12 min

Row 250m

12 Sumo deadlift high pulls

10 push-ups

124 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