top of page

Wednesday, June 30, 2021


A. Back squat

X5 @ 70%

X5 @ 75%

3x5 @ 80%

B. AMRAP 12 min

15/12 cal row or bike

10 strict pull-ups

200m run

10 toe to bar

Masters

A. Barbell good mornings x 10,10,10 @ 30X1

B1. 20-30 sec side plank/side

B2. DB bench press x 12

B3. SA DB bent over row x 10/arm

X 3 sets

C. AMRAP 12 min

5 burpees

10 deadlifts

200m row

108 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page