• jdh6270

Wednesday, January 8, 2020

A. Front squats: take 10 min to work through 5,3,1 reps @ 20X1 building to a VERY TOUGH single for last rep

B. EMOM 10 min

Min 1: 2-4 muscle ups

Min 2: squat clean thruster x 1 HEAVY; build if feels good

C. 3 min AMRAP

9-7-5

Front squats 155,105

Chest to bar pull-ups

Rest 2 min X 2

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Friday, December 4, 2020

A. 4 sets DB man maker x 5 ghd sit-ups x 20 Barbell floor chest press x 10 B. For time 10-9-8-7-6-5-4-3-2-1 SA Hang DB clean & jerk 50,35 Hand release push-ups Toe to bar Masters 7:15am A. Complete 3-

Thursday, December 3, 2020

Complete for time: 1000m row or 50/40 cal AB 150 sit-ups 100 lunges alternating legs 75 burpees 800m run **partition any way you like** Extra credit 40-30-20-10 Toe toe touches Bicycle crunches kB pul

Wednesday, December 2, 2020

A. EMOM 12 min min 1: dbl DB overhead carry x 30m 50/h, 35/h min 2: hip extensions x 12; May add weight min 3: ring pull-ups x 5-7 B. For time 21-15-9 Deadlifts 225,155 Chest to bar pull-ups After eac

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