top of page
Search

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

A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin

10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run

A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se

bottom of page