top of page
Search

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

142 views0 comments

Recent Posts

See All

Friday, April 26, 2024

A. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu

Thursday, April 25, 2024

For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

bottom of page