Wednesday, July 28, 2021

7/28

Take 20 minutes to complete

A. Back squat

x10 @ 70%

x8 @ 75%

x6 @ 80%

x4 @ 85%

x2 @ 90%

+

B. For total time

21-15-9

Toes to bar

Shoulder to overhead @ 95#/65#

rest walk exactly 2:00

12-9-6

Power Clean and Jerks @ 115#/75#

*Run 200m after each set

Masters

A. For time

AB 20 calories

Row 500m

AB 20 calories

B1. Single leg FR KB split squat @ 30X1 x 8/leg

B2. FLR x 60 sec

X 3 sets

C. FT:

15-12-9-6-3

Deadlifts

Burpee box jumps/steps

100 views0 comments

Recent Posts

See All

Wednesday, September 22, 2021

A. A. Bench press 3 sets max UB each weight 85%-75%-65% B. Every 5 min for 3 sets complete: Run 400m 20 push-ups 15 pull-ups Masters A. AB as many calories as possible at a sustainable effort in 5 min

Tuesday, September 21, 2021

Tuesday A. Take 12 min to complete 3 sets of the following: A1. Supinated bent over barbell row x 10 A2. DB rear foot elevated split squats @ 30X1 x 8/leg A3. Ring FLR x 45-60sec B. 4 rounds Row or AB

Monday, September 20, 2021

A. Clean pull x1/ hang squat clean x1 EMOM 9 min 3 min @ 75% 3 min @ 80% 3 min @ 83%+ B. 9 min AMRAP 15 kettlebell swings 53,35 12 Goblet step ups 53,35 3 wall walks Masters Day 1 A. Tabata: 20 sec of