• jdh6270

Wednesday, September 4, 2019

A. Take 12 min to alternated between the following movement for 5 sets:

A1. Barbell strict shoulder press x 10,8,6,4,2; build to. HEAVY set of 2

A2. Fat grip SA DB bent over row @ 20X1 x 10/arm

B. 6 min AMRAP

3 muscle ups

6/leg SA DB OH walking lunges 50,35

Rest 3 min

6 min AMRAP

6 handstand push-ups

12 kettlebell swings 70,53

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Thursday, December 3, 2020

Complete for time: 1000m row or 50/40 cal AB 150 sit-ups 100 lunges alternating legs 75 burpees 800m run **partition any way you like** Extra credit 40-30-20-10 Toe toe touches Bicycle crunches kB pul

Wednesday, December 2, 2020

A. EMOM 12 min min 1: dbl DB overhead carry x 30m 50/h, 35/h min 2: hip extensions x 12; May add weight min 3: ring pull-ups x 5-7 B. For time 21-15-9 Deadlifts 225,155 Chest to bar pull-ups After eac

Tuesday, December 1, 2020

A. Take 12 min to complete 3 sets: A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg A2. SA DB/KB bent over row @ 30X1 x 10/arm A3. Ring FLR x 45-60sec B. AMRAP 8 min 3-6-9-12-15-18.....conti

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