November 13, 2020
5 rounds, each round for time, of:4 Muscle-ups12 Alternating Dumbbell Snatches, 50/35 lbs18 Bike Calories Rest 2 mins between each round. Goal: sub 3 mins/round This is an interval workout which means we want you pushing the pace on each round. The muscle-ups or variation you choose is at a rep range that should have […]
November 12, 2020
Bench Press 10-8-6-4-2 Use the heaviest weight you can for each set.Rest as needed between sets. Bench press who doesn’t love it? We have a descending rep scheme on deck for today and ideally, we should see the loading increase across each set. We will have you taking one set every 3min so that you […]
November 11, 2020
“Chad”1,000 Box Step Upsw/a weighted ruckTime Cap: 1 hour Honoring our Veterans today as well as mental health and suicide prevention for them with this workout. This workout is challenging without a doubt and meant to be. This will likely take upwards of an hour. We want you to be smart with the loading that […]
November 9, 2020
For time:25-20-15-10-5Wall Balls, 20/14 lbs5-10-15-20-25 Kettlebell Swings, 70/53 lbs Goal: sub 10 mins Mix of descending and ascending reps here will keep you on your toes and moving. Be confident when moving from one exercise to the next and do your best to minimize any rest with the transition. This is written to challenge you […]
November 5, 2020
In 8 minutes, complete:Run, 800 mthen in the remaining time, AMRAP of:Goblet Lunge, 70/53 lbs, 50 ft15 Russian Kettlebell Swings, 70/53 lbs Goal: 2 full rounds of the couplet This is going to be very much about the run and how hard you want to push. The run shouldn’t take much longer than 4 minutes […]
November 4, 2020
For time:30 Power Cleans, 225/155 lbs60 Dumbbell Push Press, 55/35 lbs90 Double Unders60 Bar Facing Burpees30 Box Jump Overs, 30/24 in Goal: sub 20 mins Both moving some heavy weight for higher reps as well as some gymnastics work today. The ladder is set up to have the lifting get out of the way and […]
