January 18, 2023
AMRAP 12 mins of:Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft25 Alternating Dumbbell Snatches, 50/35 lbs15 Chest-to-bar Pull-upsGoal: 4+ RoundsCompare to 10-21-19 Midline WorkD-Ball Bear Hug Hold 8x 20 secsRest 10 secs between sets. Post Work 1-2xForward Fold 1minChilds Post 1minPigeon (on wall) 1min/ea.
January 17, 2023
For time:150′ Sled Drag (moderate load)30/25 Bike Calories50 Kettlebell Swings, 70/53 lbs30 Toes-to-bars50 Box Jump Overs, 24/20 in30/25 Bike Calories150′ Sled DragGoal: Sub 20 min Post Work3 rounds for quality of:10 L/10 R Banded Clam Shells:20sec Med Ball Wall Sit (light MB)30 Banded Leg Curls (unbroken)
January 16, 2023
Regular hours today! Every 1 min for 30 mins, alternating between:Min 1: 5 Row Calories + 7 Burpee Over Rowers + 9 Air Squats Min 2: Rest Post Work3 rounds for quality of:20 Band Pull Aparts10 L/10 R Single Arm Banded Pull Downs5 Wall Slides
January 14, 2023
Teams of 2 – for time:50 Box Jump Overs, 24/20 in70 Deadlifts, 225/155 lbs50 Box Jump Overs, 24/20 in70 Toes-to-bars50 Box Jump Overs, 24/20 in70 Front Squats, 155/105 lbs50 Box Jump Overs, 24/20 in70 Pull-ups One person works at a time. Break reps up any way you want, but you must finish one exercise before […]
January 13, 2023
For time:5 Push Press, 185/125 lbs25 Row Calories50 Double Unders4 Push Press, 185/125 lbs20 Row Calories40 Double Unders3 Push Press, 185/125 lbs15 Row Calories30 Double Unders2 Push Press, 185/125 lbs10 Row Calories20 Double Unders1 Push Press, 185/125 lbs5 Row Calories10 Double UndersGoal: Sub 15 mins Post Work3 rounds for quality of:10 L/10 R Contralateral Dumbbell […]
January 11, 2023
Part 1 – Clean Complex 5×11x [ 2 Hang Power Cleans + 2 Squat Cleans ]1x [ 2 Hang Power Cleans + 2 Squat Cleans ]1x [ 2 Hang Power Cleans + 2 Squat Cleans ]1x [ 2 Hang Power Cleans + 2 Squat Cleans ]1x [ 2 Hang Power Cleans + 2 Squat Cleans […]
