February 15, 2023
2 rounds for max reps of:5 mins, max rep Barbell Movements, 95/65 lbsmax rep Bike Calories, 3 minsRest 2 mins Constant Movement with a (95/65) lb barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more […]
February 14, 2023
5 rounds for time of:Row, 500 m3 Rope Climbs1 Power Clean & Jerk, 80% 1RMGoal: Sub 20 min Post Work3 rounds for quality of:10 Weighted Sit-ups, pick load10 L/10 R Landmine Rotational Punches, pick loadRest 1:30
February 13, 2023
Front Squat 3-10Build up to a heavy set of 3 and back off to a heavy set of 10. Accessory LiftsEvery 4 mins for 12 mins do:8 L/8 R Single Leg Dumbbell Romanian Deadlifts, pick load10 Banded Push-ups20 Banded Lat Pull Downs Optional Post WorkEvery :10 secs for 3 mins: 1 Double Kettlebell Clean & […]
February 11, 2023
8-10am: Open Gym Teams of 2 – for time:50 Deadlifts, 315/225 lbs50 Ring Muscle-ups50 Bench Press, 185/125 lbs*RMU Subs: Bar MU, C2B Pull-ups, Pull-ups Complete in teams of 2. Complete the work in any order you like.Goal: Sub 18 mins Post Work3 rounds for quality of:7 L/7 R Single Arm Dumbbell Rows, pick load7 L/7 […]
February 10, 2023
AMRAP in 15 mins of:Row, 200 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ftRow, 400 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ftRow, 600 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft…Continuing adding distance in this scheme each round until time expires Midline Work4 rounds for quality of:Alternating Bird Dog, 20 secsRest […]
February 9, 2023
3 rounds, each round for time, of:20 Wall Balls, 20/14 lbs20 Sumo Deadlift High-pulls, 75/55 lbs20 Box Jumps, 20 in20 Push Press, 75/55 lbs20/17 Row CaloriesRest 1 min between each roundGoal: Sub 7 min/round Post Work3 rounds for quality of:Banded Low Box Step-up, 1 min30 Banded Leg Curls10 L/10 R Band Knee Abductions
