top of page
Search

Tuesday, November 26, 2019


A. EMOM 12 min

min 1: 8 overhead squats 115,75

min 2: 14-16 DB renegade rows 50/h, 35/h

min 3: 45 double unders

B. 15 min AMRAP

Run 400m

5 wall walks

10 front squats 135,95

** every 2 rounds makes add 20#, females add 10#

Extra credit:

3 sets

20 weighted sit-ups

10/side weighted Russian twists

125 views0 comments

Recent Posts

See All

Wednesday, April 24, 2024

A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-

Tuesday, April 23, 2024

A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1

Monday, April 22, 2024

24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner

bottom of page