Wednesday, March 9, 2022


A. Take 15 min to complete:

A1. 15-12-9-6

DB bench press

A2. 3-5 Bar muscle ups or 5-7 strict pull-ups

A3. 20 ring mountain climbers between each set

B. 12 min AMRAP

20 air squats

10 toe to bar

5 handstand push-ups


Masters

A. Complete 3 sets

A1. Seated DB Arnold press

A2. Banded triceps pushdowns x 25-30

A3. DB bent over flies x 15

A4. DB hammer curls x 10/arm

B. 12 min AMRAP

Bike 10 cal

20 DB FR walking lunges

10 Push-ups

116 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic