top of page

Wednesday, October 6, 2021


A. Bench press

15 min to complete

Bench press

4 sets of 5 reps

@ 30X1

Load @ 65%-80% of 1 RM

B. “Helen”

3 Rounds For time:

Run 400m

21 kettlebell swings 53,35

12 pull-ups


Masters

A. 1 strict barbell press + 1 Barbell push press x 6 sets; text 75 sec between sets.

B1. SA DB 3 point bent over row @ 20X2 x 8-10/arm

B2. Bent over DB fly @ 20X1 x 10

B3. FLR on rings x 30 sec

C. 5 rounds for time:

6 Burpee step ups or box jumps

9 AB calories

12 KBS

71 views0 comments

Recent Posts

See All

Saturday, March 30, 2024

“Jesus” With a partner complete: 14 Rounds for time (95/65 lb Barbell): 10 Deadlifts 10 Squat cleans 10 Push Press 20 Barbell Lunge(50’ walking lunges-20 steps in place) Round 3, 7, & 9 7 Turkish Get

Good Friday, March 29, 2024

A. Take 12 minutes to build to a heavy single Hang squat clean for the day B. For time Run 300m 12 hang squat cleans 21 toes to bar Run 300m 9 hang squat cleans 15 toes to bar Run 300m 6 hang squat cl

Thursday, March 28, 2024

A. EMOM 24 minutes min 1- 8 DB thrusters @ 50#/35# per hand+4 burpees min 2- Max Row cals min 3- rest min 4- 10 v-ups+12 sumo deadlift high pulls  70/53# min 5- Max Echo bike cals remaining time min 6

bottom of page