• jdh6270

Wednesday, July 17, 2019

A. Take 12 min complete 5 sets of the the following:

A1. Push press x 5-4-3-2-1; build to a heavy single

A2. Dual DB Bent over row @ 30X1 x 6-8; go heavy

B. AMRAP 15 min (for quality)

10 strict pull-ups

10 handstand push-ups

100m Farmers Walk 70/h, 53/h

10 strict barbell shoulder press 95,65

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Wednesday, September 23, 2020

A. EMOM 12 min min 1: 5-7 strict toe to bar min 2: 10 Alt DB snatch 50,35 min 3: Ring dips x 6-8 B. For time 16 overhead barbell lunges 95,65 8/leg 15 bar facing burpees 12 power snatch 95,65 16 overh

Tuesday, September 22, 2020

A. Every 90 sec alternate between the following two movements for four sets each: A1. Deficit push-ups @ 20X1 x 8-10 A2. DB/KB death march x 8-10/leg B. For time: Row 1000m Then complete: 21-15-9 Dea

Monday, September 21, 2020

A. EMOM x 10 min 1 power clean + 1 squat clean; build every two sets B. 4 rounds for time 400m run 10 hang power cleans 155,105 10 Front squats 155,105 Masters 7:15am A. Odd object carry relay B. Deat

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