January 10, 2023
3 rounds for time of:20 Power Cleans, 135/95 lbs20 Wall Balls, 20/14 lbsGoal: Sub 12 min Compare to 5-1-21 Post Work3 rounds for quality of:5 Prone Snow AngelSingle Arm Overhead Carry, pick load, L 50 ft/R 50 ft
January 9, 2023
Bike Calories 50-40-30-20-10*Rest 1:1 between sets Post Work4 rounds for quality of:Double Kettlebell Front Rack Carry, pick load, 50 ft10 Strict Hanging Leg RaisesHanging L-Sit Hold, 10 secs
January 7, 2023
8am-10am: Open Gym Teams of 2 – as many reps as possible in 20 mins of:0:00-10:00:1 Back Squat, pick load–then–10:00-15:00:AMRAP in 10 mins of:5 Handstand Push-up10 Pistol15 Pull-up–then–15:00-20:00:Bike Calorie *Build to a heavy for a combined total*One person works at a time, alternate as little or often as you like, and share the work as […]
January 6, 2023
7 rounds for time of:3 Power Cleans, 225/155 lbs15/13 Row CaloriesGoal: Sub 15 minCompare to 12.10.21 Post Work3 rounds for quality of:5 Single Leg Broad JumpsRest 1 min10 Drop SquatsRest 1 min5 Plyo Push-upsRest 1:30 Some ploy work to spice things up a bit. We are looking for a one-foot take off and TWO-foot landing […]
January 5, 2023
Heavy Day!Deadlift5-5-3-3-3*take 1 set every 3 minutes. Post WorkFor quality:3x 8 L/8 R Single Arm Dumbbell High Pulls, pick load3x 8 Strict Toes-to-bars3x 8 L/8 R Contralateral Dumbbell Press, pick load *Complete all 3 sets of one exercise before moving on to the next. DB movements, complete 1 set every 3 minutes and the T2B […]
January 4, 2023
AMRAP 25 mins of:Row, 1500 mDumbbell Overhead Walking Lunge, 35/25 lbs, 50 ft20 Renegade Rows, 35/25 lbs10 Dumbbell Strict Press, 35/25 lbsRow, 1000 mDumbbell Front Rack Lunge, 35/25 lbs, 50 ft20 Dumbbell Hang Power Cleans, 35/25 lbs10 Dumbbell Z Press, 35/25 lbsRow, 500 mDumbbell Lunge, 35/25 lbs, 50 ft20 Dumbbell Bent Over Rows, 35/25 lbs10 […]
