top of page
Search

Wednesday, September 2, 2020


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

A1. Farmers walk x 50m 70/h, 53/h

A2. DB bench or floor chest press x 10

A3. Ghd sit-ups x 15-20

B. For time

Run 400m

30 handstand push-ups

Run 200m

45 toes to bar

Run 200m

60 push ups

Run 400m


Masters class 7:15-8:15am MWF

A. Front squats, strict press, push press; from rack; only add weight if form stays good A1. 3 front squats x 4 sets A2. 3 strict press x 4 sets

A3. 3 push press x 4 sets

B. 8 min AMRAP

Row 150m

5 wall ball

40 single jump ropes/20 double unders

120 views0 comments

Recent Posts

See All

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po

A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S

bottom of page