Wednesday, June 22, 2022


A. Take 15 minutes to complete

3 sets of 6 back squats @ 75% of 1RM BS

B. 12 minute AMRAP

3-6-9-12-15-18-21-…..

thrusters 95#/65#

pull-ups

Start with a 200m run and Run 200m after every 3 sets (9,18,27…)

Masters

A. EMOM 12 min

Min 1: DB death March x 8/leg

Min 2: Tricep dips off box x 12-15

Min 3: 20sec side plank/side

B. For time

21 -15-9

Deadlifts

DB push press

Bike 15 cal after school set

102 views0 comments

Recent Posts

See All

For Time w/ a partner 50 SA DB devils press 50,35 400 meter Run/row 500m 100 Sit ups 400m Run/row 500m 150 Walking Lunges 400m Run/row 500m 200 Double unders 400 meter Run/row 500m 150 Walking Lunges

No 6:30pm class today ***July 4th weekend schedule*** Friday, July 1 No 6:30pm class Saturday, July 2 8:30 & 9:30 Sunday, July 3 No open gym Monday, July 4 8:30 & 9:30 only A. 1 Squat clean + 3-5 Shou

***July 4th weekend schedule*** Friday, July 1 No 6:30pm class Saturday, July 2 8:30 & 9:30 Sunday, July 3 No open gym Monday, July 4 8:30 & 9:30 only 10 rounds for time Run 200m 15 Ab mat sit-ups 10