• jdh6270

Wednesday, January 27, 2021


A. EMOM 12 min

Min 1: ring push-ups x 10

Min 2: dbl DB/KB bent over row x 10

Min 3: row 12/8 cal

B. AMRAP 12 min

3-6-9-12-15....increase by 3 w/ a 100m run after each set

Chest to bar pull-ups

Handstand push-ups

Box jumps 24,20


Masters 7:15am

A. 5 power cleans x 4 sets, build to a heavy set

(focus on feet placement: jumping position to landing position)

B. 12 min AMRAP

5 devil’s press

10 wall balls

10 ring rows

AB 10/8 cal/ row 200m

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Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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