top of page

Wednesday, March 23, 2022


A. Deadlift x 5 tng reps every 2:00 x 5 sets @ 75% of 1RM

B. 3 rounds for time

400m run

15 box jumps 30,24

15 strict pull-ups

Masters

A. EMOM 12 min

Min 1- 10 DB seated z-press

Min 2- AB 30 sec at hard effort

Min 3- barbell glute bridge @ 10X2 x 10

B. 12 minAMRAP

6 pull-ups/ring rows

8 no push-up burpees

12 deadlifts

101 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi

A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

bottom of page