top of page

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

129 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede


bottom of page