Search

Saturday Mix

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 rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.

10 min amrap:

20/15 cal Bike

8 Sumo squats 205/145

4 MU or 8 CTB or 10 pull-ups

rest 3 min


10 min amrap:

20/15 cal Row

10 TTB

8 Thrusters

rest 3 min


10 min amrap:

Curb and back run

8 Box step overs 50/35

8 DB Hang clean & Press 50/35

36 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

16min for time Upper and lower body mix DL and pull-ups Increasing weight lowering reps with DL And lower reps each round for pull-ups *go at your own speed. No rest breaks, CD For time,16 min time ca

Today we hit a heavy 2 RM Bench press. option for 4. Just like how we did the back squats on Tuesday. EMOM x8 1:30. You will be decreasing 2 reps every other round. Ex. Round/Reps 1-2, 8reps 3-4, 6rep