top of page

Wednesday, November 29, 2022


A. Take 15 minutes to complete

5 sets of 2-3 Back squats @ 95% of 3RM

B. 15-12-9-12-15 for time

    Shoulder to overhead @ 135#/95#

    Box-jumps 24"/20"

    Toes to bar


Masters

A. Complete 3 sets:

     A1. Barbell Romanian deadlifts @ 30X1 x 8-10

     A2. DB bench press x 10-12

     A3. Farmers walk x 50 m

B. For time:

     15-12-9-6

     Goblet squats; heavy

     Burpees

     Row for calories

141 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre

A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow

A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second

bottom of page