Wednesday, June 23, 2021


A. Back squats:

Take 15-20 min to complete:

1 set of 8 @ 65%

3 sets of 8 @ 75%

B. For time

10-8-6-4-2

SA DB squat snatch 50,35

15-12-9-6-3

Toe to bar or v-ups

Row 250 or AB 12/10 after each set

Masters

A1. Single leg FR KB split squat @ 30X1 x 8/leg

A2. Wtd good mornings @ 30X1 x 10

A3. FLR x 60 sec

X 3 sets

B. FT:

15-12-9-6-3

KB Deadlifts

Burpees

Jog 100m after each set or row 125m

113 views0 comments

Recent Posts

See All

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.

**No 8:30 & 9:30 classes today. We will have open gym from 7:30-9:00am. We will be at the fundraiser Burpees for Babies at the Fountains at Gateway. It will benefit Portico Pregnancy Center. If you ar