May 25, 2023
AMRAP 15 mins of:100m Farmer Carry, 35/26 lbs10x [ 1 Box Jump + 1 Air Squat on top of box, step down] (24/20)*complete at 60-70% effort Post WorkFoam Roll/Smash 2-3 min of each:Quads, IT Bands, Lats, Upper Back
May 24, 2023
4 rounds for quality of:200m Sled Drag, pick load5 Manmakers, 35/25 lbs18/15 Bike CaloriesGoal: Get it done*light loading on sled so you can maintain a fast, brisk pace Post Work 2xs:1-2min per side Hurdler Stretch:30sec per side Dynamic Calf
May 23, 2023
DELOAD WEEK! 2 rounds for quality of:Jog, 400 m10 Deadlifts, 135/95 lbs15 Ring Push-ups20 Ring RowsJog, 400 m10 Back Squats, 135/95 lbs15 Alternating Wall Planks20 Plate Ground-to-Overheads, 45/25 lbsJog, 400 m10 Push Press, 95/65 lbs10 Ring Dips10 Strict Pull-ups*Complete at a 60-70% effort Post Work3 rounds for quality of:10 Band Pull Aparts10 Band Front Raises10 […]
May 22, 2023
DELOAD WEEK! EMOM x 15 minutesMin 1: 15/13 Row Calories + max reps in remaining time Single UndersMin 2: 15 Russian Kettlebell Swings, 53/35 lbs + max reps in remaining time Single UndersMin 3: 15 AbMat Sit-ups + max reps in remaining time Single Unders Post Work4 rounds for quality of:5 Strict Toes-to-bars10/10 Lateral Med […]
May 20, 2023
8am-10am: Open Gym Teams of 2 – for time:Farmer Carry, 53/35 lbs, 800 mSled Drag, 90/70 lbs, 1200 m*Teams work together to accomplish the work and can rotate as often as they like.*Complete the distance of the farmer carry before moving on the sled drag. Post WorkFor quality:50 Band Pull Aparts50 Band Face Pulls
May 19, 2023
In 5 mins, for max reps of:Run, 800 mmax reps in remaining time Push Jerks, 185/125 lbs— Rest 1:30 —In 4 mins, for max reps of:Run, 600 mmax reps in remaining time Calorie Bike— Rest 1:30 —In 3 mins, for max reps of:Run, 400 mmax reps in remaining time Dball over shoulderGoal: Have 1 min […]
