Wednesday, May 6, 2020

Due to Covid-19 restrictions we are limiting the number of people in the gym at any one time. In order to due this, we are requiring everyone sign up for a time slot. The link to sign up is below. We will also be doing temperature checks upon entry, so please come in the front door when you enter.

A1. Front foot elevated goblet split squat @ 30X1 x 8-10/leg

A2. Seated z-press x 10

X 4 sets

B. For time

Buy in: 1000m row or 50/40 cal AB or 800m run

21-15-9

Kettlebell swings 70,53

Handstand push-ups

Cash out: 1000m row or 50/40 cal AB or 800m run


At home workout

A. 800m run

21-15-9

Reverse lunges/leg

Pike Handstand push-ups

800m run


https://www.signupgenius.com/go/8050D4BADA72AAAF85-wednesday

99 views0 comments

Recent Posts

See All

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

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.