• jdh6270

Wednesday, October 4, 2020


A. EMOM 12 min

Min 1- 2-3 muscle-ups/7 CTB pull-ups

Min 2- Seated z-press @ 20X1 x 10 reps

Min 3- row 15/12 cal

B. For time

40 back squats 115,75

40 sit-ups

30 pull-ups

30 front squats 95,65

30 sit-ups

20 pulls ups

20 Overhead Forward lunges in place

75,55

20 sit-ups

10 pull-ups

*Any time you break with the bar complete 7 burpee penalty

Masters 7:15am

A. Every 90sec x 4 sets

1 power clean + 1 hang clean + 2 hang squat clean

C. AMRAP 5 min

10 DB bench /floor press

20 box jumps/step ups

Rest 3 min

AMRAP 5 min

Row 150m

5 no push-up burpees

10 air squats

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A. Every 90 sec for 8 sets complete the following: 1 hang clean pull + 1 hang power clean + 1 hang squat clean; build B. 5 rounds For time 12 SA DB hang squat clean 50,35 10 handstand push-ups 40 doub

Saturday, November 28, 2020

For time with a partner: 15 rounds for time 12 wall ball 30,20 8 deadlifts 185,125 4 atomic sit-ups 45,25 50 double unders after every 3 rounds; both partners must compels the DU After 3-6-9-12-15 bot

Friday, November 27, 2020

Friday ONLY 8:30 & 9:30am classes NO afternoon classes today For time complete w/partner 600m partner run + 3 rounds 25 thrusters 115#/75# 25 toes to bar + 600m partner run + 2 rounds 50 cal row/50 ca

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