Wednesday, June 16, 2021


A. Back squat

Take 15 min to complete

1 set of 8 @ 60%

3 sets of 8 @ 70%

B. AMRAP 12 min

10 deadlifts 155,105

200m run

5 deficit handstand push-ups 5”,3”


Masters

A. Not for time complete:

10-8-6-4-2

Clean grip Deadlifts; build

20-16-12-8-4

DB bench press

B. AMRAP 10 min

10 DB hang clean & jerk

100m Jog or 125m row

10 ring rows

98 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @