April 24, 2023
7 rounds for quality of:Monostructural Cardio, 3 mins 2 Back Squats (85% 1RM) Accessory LiftsSingle Leg Dumbbell Romanian Deadlift 5 x 5/leg, using heaviest weight per setFloor Press 5 x 8, using heaviest weight per set
April 22, 2023
8am-10am: Open Gym 5 rounds for time of:Run, 200 m21 Kettlebell Swings, 53/35 lbs12/10 Ski Erg CaloriesGoal: Sub 15 min Post WorkBulgarian Split Squat 12-12-12, using heaviest weight per setHalf Kneeling Kettlebell Press 12-12-12, using heaviest weight per setNote:6 reps/side Bulgarian Split Squat6 reps/side Half Kneeling Kettlebell Press
April 21, 2023
3 rounds for time of:20 Box Jumps, 24/20 in10 Clean & Jerks, 135/95 lbsGoal: Sub 8 mins Strongman FunFor quality:4 Rounds100′ Sled Drag + Farmers Carry1 minute Plank Post Work 1x:1 min/side Kneeling Glute Stretch10 Alternating Dynamic Calf Stretch
April 20, 2023
4 rounds for quality of:1 min Jump Rope2 min Handstand Walk / Handstand Hold Practice3 min Dball Ground-to-Box*many options for the Handstand walk will be given Treat this as a “skill” day with some fun Dball work tossed in the mix. Load should be moderate on the Dball allowing for steady movement. If possible, alterntate […]
April 19, 2023
Every 1 min for 32 mins, alternating between:Min 1: BikeMin 2: 2 Back Squats, pick loadMin 3: BikeMin 4: 5 L/5 Rx ¼ Turkish Get-ups, pick load*Back Squats start roughly at 60% of your 1RM and increase weight each round building to heavier sets. Post Work3 Rounds for Quality:10 Hip Extension + :05 sec hold […]
April 18, 2023
Every 4 mins for 20 mins do:12/10 Row Calories9 Dumbbell Deadlifts, 50/35 lbs6 Dumbbell Hang Power Cleans, 50/35 lbs3 Dumbbell Push Press, 50/35 lbsBear Crawl, 50 ft*sub out KB’s, sandbags, bar as needed or desired Post Work3 rounds for quality of:15 Weighted Sit-ups, pick loadSide Plank, L 20 secs/R 20 secs
