March 18, 2023
8am-10am: Open Gym For time:Row, 1000 m5 Bench Press, 85% 1RMRow, 800 m4 Bench Press, 85% 1RMRow, 600 m3 Bench Press, 85% 1RMRow, 400 m2 Bench Press, 85% 1RMRow, 200 m1 Bench Press, 85% 1RMGoal: Sub 20 min
March 17, 2023
Teams of 2 – 10 rounds for time of:7 Hang Power Cleans, 155/105 lbs11 Pull-ups21 Air Squats While one partner is working the other completes max rep shuttle run 10 meters down and 10 meters back. Teams of 2 alternate rounds till they have completed 10 full rounds. 3 Rounds for Quality:10 Single Leg Glute […]
March 16, 2023
AMRAP in 12 mins of:10 Goblet Lunges, 70/53 lbs10 Kettlebell Swings, 70/53 lbs10 Alternating Kettlebell Gorilla Rows, 70/53 lbs Cash OutRun 800 m*This is an all out effort for time Post Work3 rounds for quality of:10 Wall Planks10 L/10 R Side Plank Reach Throughs10 Bent Over Flies, pick loadRest 1:30
March 14, 2023
Every 5 mins for 15 mins do:8 Front Squats, 135/95 lbs16 Box Jumps, 24/20 in24/20 Bike Calories16 Burpees8 Push Press, 135/95 lbsGoal: sustained effort throughout and finish each round in a similar time Immediately into… Bike, Row, or Run at a recovery pace till the clock hits 25 min Post Work 2x:1 min Couch Stretch […]
March 13, 2023
3-6-9-12 reps, for time of:Devil Press, 50/35 lbsBar Muscle-upGoal: Sub 10 min Accessory Work3 rounds for quality of:3 Toes-to-bars5 Hanging Leg Raises (to parallel)7 Hanging Knee Raises9 L/9 R Standing Teapots, pick load18 Weighted Russian Twists (light) Post Work 1 min Pec Stretch R/L2 min Banded Lat Stretch R/L1 min Banded Tricep Stretch R/L
March 11, 2023
8am-10am: Open Gym 0:00-10:00Back Squat : 1×3*complete in teams of 2, each person finds a heavy 3 10:00-20:00AMRAP 10 mins of:7 Over Unders, 24/20 in14 Wall Balls, 14/10 lbs21 Double UndersTeams of 2, complete in a you go-I go fashion 20:00-30:00AMRAP 10 mins of:5 Shuttle Runs, 20 m10 No Push-up BurpeesShuttle Runs- 10 m out […]
