top of page

Wednesday, October 7, 2020

A. Take 12-15 min to compete 3-4 sets of the following:

A1. Muscle ups AMRAP 45 sec or Ring pull-ups x 5-7

A2. Barbell good mornings @ 30X1 x 10

A3. Banded tricep pushdowns x 25-30

B. 3 min AMRAP

3 deficit handstand push-ups

5 kettlebell swings 70,53

7 toe to bar

Rest 1 min x 3 sets


Masters 7:15am

A. From rack; back squats x 5 reps for 4 sets; build if form stays good

B. 12 min AMRAP

30 single unders

10 burpees

10 cobra kicks

92 views0 comments

Recent Posts

See All

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

Wednesday, March 27, 2024

A. Take 15 minutes to complete 6 sets of the following Push Press 2 sets of 6 @ 70% 2 sets of 4 @ 75% 2 sets of 2 @ 80% B. For time Row 50/40 cals 40 Hand release push-ups 30 CTB pull-ups 20 Power Cle

Tuesday, March 26, 2024

A. Take 15 minutes to complete 4 sets of the following A1. Max Handstand push-ups in 45 seconds (strict, kipping, Pike) A2. Front Rack reverse lunges x8-10 TOUGH reps @ 115#/75#+ A3. Side Plank 30 sec

bottom of page