top of page

Wednesday, November 9, 2022


** Reminder Veteran’s Day Friday, November 11. No 6:30pm class**


A. Take 15 minutes to complete

Back squat 5 sets of 4 @ 85% of 3RM

B. For time total time

    21-15-9

    Kb swings @ 70#/53#

    24-18-12

    Push-ups


    rest exatly 1 minute


    6-12-18

    Kipping HSPU

    Box-jumps 30"/24"


Masters

A1. DB Romanian deadlifts @ 30X1 x 10-12

A2. SA DB bent over row @ 20X0 x 10/arm

A3. Supine leg raises @ 40X1 x 10-12

X 3 sets

B. 3 rounds for time

     Row/run 400m

     20 kettlebell swings

     15 ring rows or banded pull-ups

282 views0 comments

Recent Posts

See All

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po

A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S

bottom of page