March 25, 2023
8-10am: Open Gym Every 2 mins for 10 mins do:15/13 Bike Calories3 Rope ClimbsGoal: Finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window Post WorkFor quality:20-18-16-14 reps of:Banded Air Squat10-9-8-7 reps of:Banded Push-up
March 24, 2023
0:00-5:00Teams of 2 – complete as many rounds as possible in 5 mins of:9 Toes-to-bars5 Clean & Jerks, 185/125 lbs 5:00-10:00Teams of 2 – complete as many rounds as possible in 5 mins of:7 Toes-to-bars7 Clean & Jerks, 135/95 lbs 10:00-15:00Teams of 2 – complete as many rounds as possible in 5 mins of:5 Toes-to-bars9 […]
March 23, 2023
3 rounds for time of:20 Alt. Dumbbell Snatches, 50/35 lbs30 Wall Balls, 20/14 lbs60 Double UndersGoal: Sub 15 min Immediately following…Bike, Row, or Run at a Recovery pace till the clock hits 25 min. Post Work 2-3×1 Min/ea. Pigeon Stretch1 Min Banded Tricep Stretch1 Min Forward Fold
March 22, 2023
For time:Run, 1 miDumbbell Bear Crawl, 50/35 lbs, 100 ftRun, 800 m35 Ring Push-upsRun, 400 m20 Strict Pull-upsGoal: Sub 25 mins Post Work3 rounds for quality of:Mixed Grip Carry, pick load, 50 ft10 L/10 R Lateral Med Ball Toss, pick loadMixed Grip Carry, pick load, 50 ft20 Banded Face Pulls20 Band Pull ThroughsRest 1:30
March 21, 2023
Complete as many rounds as possible in 12 mins of:1 Squat Clean, 205/145 lbs3 Clean & Jerks, 205/145 lbs5 Bar Muscle-ups7 Box Jumps, 30/24 inGoal: 4+ Rounds Post Work3 rounds for quality of:10 Ring Walk Outs10 Seated Barbell Good Mornings, pick load20 Russian Twists
March 20, 2023
5 rounds for quality of:Monostructural Cardio, 3 mins5 Back Squats (75-85% 1RM)*cardio @ 60-70% Accessory Work5 rounds for quality of:50′ Farmer Carry (heavy)50′ Hand Over Hand Sled PullRest 2 mins
