Friday Mix

2 sections AMRAP and a METCON for time.

Amrap - #95/65 +115/75

16 min

Barbell complex

6 Bent over rows

6 cleans

4 front squats

4 jerks

25/50 Jump rope


8-rounds for time #50/35 single DB

20 min time cap*

10 alt DB snatch

10 Goblet squats

10 bicep curls -done with single DB- hold each side of DB

10 low squat swings

10 push ups

after 8 rounds

cashout - run curb and back

43 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re