Nice pull Janae!

Nice pull Janae!

Happy Friday everyone! Thanks for busting your butts this week! Sorry, no yoga class today.

Confucious say….Waffles are just pancakes with abs.


Every 3:00 for 5 sets

5 Dumbbell shoulder press

0:10 Rest

0:15/ 0:15 Single arm hang

*Rest remaining time.

*0:00, 3:00, 6:00, 9:00, 12:00.

*Leaderboard weight used for the shoulder press.

Notes: This is intended to help build upper body pressing and grip strength. Perform each set with quality and use heavy loads on the dumbbells.


AMRAP 12:00

6 Deficit push-ups

6/6 Single arm ring row *0:02 lower

18 Walking lunges

*Use a deficit for push-up that allows for at least 6 reps unbroken on the first 2 rounds.

*The 0:02 lower is to prevent athletes from falling into the start position.


This is intended to be performed with a moderate intensity with a focus on strict movement on the push-ups and rows.

Option 1 AMRAP 12:00

6 Deficit push-ups

6/6 Single arm ring row *Adjust feet to allow reps to be completed.

18 Walking lunges

Option 2 AMRAP 12:00

6 Band assisted push-ups

9 Ring rows

12 Walking lunges