• jdh6270

Wednesday, September 18, 2019

A. Take 15 min to alternate between the following two movements for 4 sets:

A1. Strict pull-ups x 2.2.2 @ 30X1; add weight if feels good

A2. Barbell Push Press x 5; build to a TOUGH set

A3. Strict Ring dips x 5; add weight if feels good

B. 12 min AMRAP

Run 100m

5 handstand push-ups

AB 10/8 cal or row 150m

5 toes to bar

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Thursday, February 25, 2021

A. Take 12 min to complete 3-4 sets of the following: A1. Plank pull thrus x 10/side A2. DB Romanian deadlifts @ 30X1 x 10 B. 5 Rounds for time 30 Lunges 20 sit-ups 10 SA Devil Presses 50,35 200m run

Wednesday, February 23, 2021

A. Take 12 - 15 min to complete 3 sets of the following: A1. 50’ Overhead barbell lunge 95,65 A2. Supinated strict pull-ups @ 20X1 x 6-8 A3. DB bench press x 10 B. AMRAP 12 min 3 handstand push-ups 3

Tuesday, February 22, 2021

A. EMOM 10 min min 1: 10 Alt DB snatch + 3-5 burpee box jump overs 50,35/24,20 Min 2: :45 wtd FLR B. 3 min AMRAP 10 power snatches 75,55 10 pistols 10 hand release push-ups Rest 1 min x 5 sets

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