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May 04th, 2020

5/4/2020

 

STRENGTH

Push Press - 6x4

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc.
​
ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Floor Press


​CONDITIONING

*AMRAP 15*

9 Strict Pull Ups
6 Burpees Over Bar
3 Hang Power Cleans
100ft. Overhead Carry


AHAP using a barbell, dumbbells, or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 15*

400m Run
30 Single Arm Thrusters
200ft. Waiter's Carry

AHAP using a dumbbell, or kettlebell, or band as necessary.
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20819 Coastal HIGHWAY
​REHOBOTH BEACH,DE 19971

home
open gym
group training
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independent trainers
recovery lounge
our team
contact
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