• jdh6270

Wednesday, September 30, 2020


A. Complete

10-8-6-4-2

Ring dips

Strict pull-ups

Hip extensions with pause at top; May use weight if feels good

B. For time

“Diane”

21-15-9

Deadlifts 225,155

Handstand push-ups


Masters 7:15am

A. Take 8 min to work on Turkish Get Ups

B. Deadlifts x 3; build to a tough set of 3 in 5 sets if form stays good

C. 10 min AMRAP

Double DB/KB overhead carry x 30m

10 single arm bent over row (5/arm)

15 sit-ups

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A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

Monday, October 26, 2020

A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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