top of page

Wednesday, January 26, 2022


A. Take 12-15 min to complete the following:

Wtd pull-ups x 5,4,3,2,1

5 sets of 5 clean grip deadlifts; build to a tougher set

20 ring mountain climbers

B. For time

21-15-9

Row or bike calories

Kettlebell swings 70,53

Toe to bar

Masters

A. 3 sets

15 bent over DB flies

20 DB hammer curls

30 banded tricep pushdowns

B. AMRAP 12 min

5 ring rows or jumping pull ups

10 DB push press

15 squats

127 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

Comentarios


bottom of page