January 25, 2023
3 rounds for time of:21/17 Bike Calories15 Hang Power Cleans, 135/95 lbs9 Weighted Pull-ups, 35/20 lbsGoal: Sub 13 min Accessory Work3 x 1 min effortLow Box Banded Step Up w/ Double KB Front Rack Hold -Rest :90 sec between each round Sideplank3 x :20 sec/side
January 24, 2023
Every 2 mins for 24 mins, alternating between:AMRAP Man Maker30 AbMat Sit-ups25 Row CaloriesRest 2 mins*Increase weight for the Man Maker each round (light, moderate, heavy) Post Work3 rounds for quality of:10 Plate Lateral Raises, pick load10 Plate 45 Degree Raises, pick load10 Plate Front Raises, pick load10 GHD Plate Muscle Snatches, pick load
January 23, 2023
Heavy Day! Bench Press 10-8-6-4-2Use the heaviest weight you can for each set Accessory LiftsComplete as many rounds as possible in 9 mins of:8 L/8 R Landmine Rows, pick load8 L/8 R Landmine Push Press, pick load8 Landmine Squats, pick load8 Weighted Sit-ups, pick load*Adjust loading for each movement and use a moderate load. This […]
January 21, 2023
8am-10am: Open Gym In teams of 2, complete…4 rounds for time of:50 Partner Wall Balls, 20/14 lbs40 Row CaloriesGoal: Sub 20 min Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like. […]
January 20, 2023
2 rounds for time of:20 Clean & Jerks, 155/105 lbs40 Bar Facing BurpeesGoal: Sub 12 minCompare to 11-10-20. Accessory WorkContralateral Dumbbell Press 20-20-20, using heaviest weight per setLandmine Deadlift 20-20-20, using heaviest weight per set Post Work 1x:3-Way Banded Shoulder Stretch:30-:45 sec hold in each position1 min Cobra Pose1 min Child’s Pose
January 19, 2023
Heavy Day! Hang Power Clean 3-3-2-2-1-1*weight goes up as the reps go down*take one set every 3 minutes Accessory Lifts3 rounds for quality of:20 Seated Banded Leg Curls10ea. Seated Kettlebell Press, pick load12 Banded Sit-upsRest 2 mins*Seated Kettlebell Press- while one arm is working, hold the other overhead Post WorkFor quality:Banded Hamstring Stretch, L 1:30 […]
