Wednesday, May 3, 2022


A. Take 20 minutes to find your 1RM Deadlift for the day

B. 12 minute AMRAP

1-3-5-7-9…

Wall walks

10-30-50-70-90…

Double unders

Complete a 100m run after each set


Masters

A. EMOM 12 min

Min 1: row 125m

Min 2: 6-8/leg DB death March

Min 3: 20sec side plank/side

B. AMRAP 12 min

10 cal bike

12 prisoner step ups

14 kettlebell swings

132 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