top of page

Wednesday, January 25, 2023


A. Take 15 minutes to complete the following 

 2 sets of 5 strict press 

2 sets of 5 push press 

2 sets of 5 push jerks 

 -building load throughout but ensure you increase load when movement changes! -

2nd set of each needs to be challenging 

B. For time 

4 Wall walks 

12 Hang Power Snatches @ 95#/65# 

24 Pull-ups 

4 Wall walks

12 Hang Power Snatches

16 CTB pull-ups

4 Wall walks

12 Hang Power Snatches

8 bar MU

14 minute time cap


Masters

A. EMOM 12 min

     min 1: 10 barbell strict press

     min 2: 10 Dual DB Romanian deadlifts

     min 3: row 150m

B. 10 min amrap

     EB 8 cal

     16 DB step ups

     24 single/double unders

C. Accumulate 3 min FLR

179 views0 comments

Recent Posts

See All

Tuesday, February 27, 2024

5 minute AMRAP 10 alternating DB snatches @ 50#/35# 30 Double unders or 30 single unders 10 DB goblet reverse lunges @ 50#/35# rest 3:00 5 minute AMRAP Echo Bike 10/8 cals 12 HR push-ups 14 v-ups rest

Monday, February 26, 2024

A. EMOM 12 minutes min 1- Echo bike 12/9 cals min 2- 5 squat clean thrusters @ 135#/95# min 3- Jump rope skill practice 40 seconds (double unders, single unders, crossover single unders) B. For time 3

Saturday, February 24, 2024

For time w/ a partner split however Row 50/42/36 cals (partner holds FLR) 50 Double kb s2oh @ 53#/35# per hand 50 toes to bar 50 Double kb step-up and over 24"/20" box 50 toes to bar 50 Double kb s2oh

bottom of page