top of page
Search

Wednesday, October 20, 2021


A. In 12-15 min, complete 3-4 sets of the following:

A1. DB/KB push press x 10

A2. Bar muscle ups x 2-5 or ring pull-ups x 5-7

A3. Goblet wall sit x 45-60sec, 70,53

B. For time:

400m run

40 SA DB OH walking lunges 50,35

20 toes to bar

600m run

40 SA DB OH waking lunge

20 toe to bar

400m run


Masters

A. EMOM 12 min

Min 1- 10 DB bench press

Min 2- AB 6 calories

Min 3- 50m farmers Carry 35-44#/h

B.. AMRAP 12 min

8 ring rows

10 DB Romanian deadlifts

12 DB box steps

100m jog or row 125m

97 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