• jdh6270

Wednesday, January 6, 2020


A. Take 12 min to complete 3-4 sets of the following movements:

A1. DB bench press x 10 reps

A2. Bent over supinated barbell row @ 20X1 x 8-10 reps

A3. SL Romanian KB deadlift @ 30X1 x 8-10 reps/leg

B. For time

Split reps however you like

100 sit-ups

50 handstand push-ups

1000m row or 800m run

50 pull-ups

100 walking lunges

Masters 7:15am

A. 12 min EMOM

Min. 1: AB 6/4 or ERG bike 250m

Min. 2: 30 Single unders

Min: 3: 5 Ring rows 30x1

B. 10 min AMRAP

10 Wall balls

10 med ball cleans

10 Med ball weighted sit ups

20 steps Med ball OH walking lunges (10/leg)

79 views1 comment

Recent Posts

See All

Tuesday, May 11, 2021

A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any

Saturday, May 8, 2021

AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks

Friday, May 7, 2021

A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M