top of page
Search

Wednesday, January 20, 2021


A. EMOM 12 min

min 1: Overhead squats x 12 115,75

min 2: AMRAP MU in 45 sec

min 3: 20 ring mountain climbers

B. For time

10 wall walks

30 pull-ups

50 goblet front squats 70,53

30 toe to bar

10 wall walks

Masters 7:15

A. Take 12 min to complete 3 sets of the following:

A1. DB Renegade row x 8-10/arm

A2. DB bench press x 10

A3. Goblet squats @ 30X1 x 10

B. Three 3-min AMRAPs

3-min AMRAP

15 no pushup burpees

15 KB/DB deadlifts

Row cal in remaining time

Rest 2 min

3-min AMRAP

50 single unders

10 SA DB OH walking lunges (5/arm)

AB cal in remaining time

Rest 2 min

3-min AMRAP

15 box step overs

10 hanging/sitting knee raises

Row or AB cal in remaining time

99 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