Wednesday, September 22, 2021


A. A. Bench press

3 sets max UB each weight

85%-75%-65%

B. Every 5 min for 3 sets complete:

Run 400m

20 push-ups

15 pull-ups


Masters

A. AB as many calories as possible at a sustainable effort in 5 min

B. Complete 3 sets

10 DB Romanian deadlifts

10 DB bench press

C. 10 min AMRAP

18 jump rope

12 kettlebell swings

6 burpees

76 views0 comments

Recent Posts

See All

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F