May 1, 2023
Each for time:Row: 7x 500 mRest 2 mins between efforts Post WorkComplete as many rounds as possible in 12 mins of:Kettlebell Front Rack Carry, 53/35 lbs, 200 ftKettlebell Overhead Carry, 53/35 lbs, 100 ftBottoms-up Kettlebell Carry, 35/26 lbs, 50 ft10 Push-ups
April 29, 2023
8am-10am: Open Gym Teams of 2 – for time:20 Synchronized Overhead Squats, 115/75 lbs30 Synchronized Toes-to-bars40 Synchronized Deadlifts, 205/145 lbs50 Synchronized Wall Balls, 20/14 lbs60 Synchronized Push-ups Goal: Sub 18 mins Post WorkEasy AMRAP 10 min:100′ Sled Drag50′ Lateral Sled Drag (right)50′ Lateral Sled Drag (left)50′ Good Morning Sled Drag-Use a heavy weight for the […]
April 28, 2023
Push Press 1×2*10 minutes to build to a heavy set of 2 For time:10-8-6-4-2Clean & Jerks, 135/95 lbs50-40-30-20-10DU’sGoal: Sub 10 min Post Work3 rounds for quality of:20 Parallette Shoot Throughs10 Pike CompressionsArms Overhead Hip Hinge Hold, 30 secs
April 27, 2023
AMRAP 15 mins of:20/17 Row CaloriesKettlebell Farmers Walking Lunge, 50/35 lbs, 50 ftKettlebell Farmers Carry, 50/35 lbs, 100 m20/17 Row CaloriesKettlebell Front Rack Walking Lunge, 50/35 lbs, 50 ftKettlebell Front Rack Carry, 50/35 lbs, 100 m20/17 Row CaloriesKettlebell Overhead Walking Lunge, 50/35 lbs, 50 ftKettlebell Overhead Carry, 50/35 lbs, 100 mGoal: Get it done Post […]
April 26, 2023
Every 4 mins for 28 mins do:Run, 400 m12 Pull-ups8 Hang Power Cleans, 155/105 lbsGoal: maintain similar time each round Post Work3 rounds for quality of:10 Scap Pull-ups15 Band Pull ApartsHollow Hold, 20 secs
April 25, 2023
For time:50/40 Bike Calories100 Alternating Dumbbell Snatches, 50/35 lbs50 Burpee Box Jumps, 24/20 inGoal: Sub 17 mins Post WorkFor quality:50 Mini Band Press50 Banded Hip Thrusts35 Banded Single Arm Lat Pull Downs
