February 22, 2023
Push Press 10-8-6-4-2 Accessory LiftsFor quality:3x 5 Eccentric Dumbbell Flies, pick load3x 8 Seated Good Mornings, pick load75 Mini Band Lat Pull Downs Optional ConditioningAs reps as possible in 12 minutesRow Calorie, 6 minutesRest 2 minutesBike Calorie, 6 minutes
February 21, 2023
For time:40 Toes-to-bars— then —4 rounds of:20 Box Jumps, 24/20 in20 Alternating Dumbbell Snatches, 50/35 lbs— then —40 Toes-to-barsGoal: Sub 18 min Post Work4 rounds for quality of:5 Ring Glute BridgesCopenhagen Plank, L 10 secs/R 10 secs10 L/10 R Banded Clamshells
February 20, 2023
For time:21-15-9-6Thrusters, 95/65 lbs63-45-27-18 Double UndersGoal: Sub 7 minPost Work3 rounds for quality of:10 Scap Pull-ups10 Scap Push-ups10 GHD Plate Muscle Snatches, pick load
February 18, 2023
Every 1 min for 12 mins, alternating between:Min 1: Front Rack Walking Lunge, 75/55 lbs, 50 ftMin 2: 25 Sit-upsMin 3: 15/12 Bike Calories Post Work3 rounds for quality of:Single Arm Farmer Carry, pick load, R 50 ftSingle Arm Overhead Carry, pick load, R 50 ftSingle Arm Farmer Carry, pick load, L 50 ftSingle Arm […]
February 17, 2023
Battle of the Classes starts….NOW! 23.1RX DIVISIONComplete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots (20/14)30 cleans (135/95)20 muscle-ups SCALED DIVISIONComplete as many reps as possible in 14 minutes of:60-calorie row50 hanging knee raises40 wall-ball shots (14/10)30 cleans (95/65)20 chin-over-bar pull-ups FOUNDATIONS DIVISIONComplete as many reps as possible in 14 […]
February 16, 2023
2 rounds for time of:100 Double Unders50 Alternating Dumbbell Box Step-ups, 50/35 lbs, 12 in35 Air Squats20 Dumbbell Burpees, 50/35 lbs3 L/3 R Turkish Get-ups, 50/35 lbsGoal: Sub 15 min Post Work3 rounds for quality of:Single Leg Glute Bridge, L 20 secs/R 20 secs20 L/20 R Lateral Leg Raises10 L/10 R Band Knee Abductions
