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

126 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