July 1, 2023
For time:Dumbbell Farmer Carry, 50/35 lbs, 200 m20 Dumbbell Clean & Jerks, 50/35 lbsDumbbell Front Rack Carry, 50/35 lbs, 100 m15 Dumbbell Clean & Jerks, 50/35 lbsDumbbell Overhead Carry, 50/35 lbs, 50 m10 Dumbbell Clean & Jerks, 50/35 lbsGoal: Sub 15 min Post Work3 rounds for quality of:10 L/10 R Banded Bicep Curls10 Tate Press15 […]
June 30, 2023
Every 1 min for 15 mins, alternating between:Min 1: Sled Push, pick load, 50 ftMin 2: 7 Back Squats, 225/155 lbsMin 3: Rest 1 min Post WorkFor quality:3x 12 Weighted Sit-ups, pick load3x 5 L/5 R T-Balances
June 29, 2023
AMRAP in 12 mins of:7 Thrusters, 135/95 lbs7 Bar Muscle-ups21/18 Bike Calories8 Thrusters, 135/95 lbs8 Bar Muscle-ups22/19 Bike Calories9 Thrusters, 135/95 lbs9 Bar Muscle-ups23/20 Bike Calories…Continue adding 1 rep each round to each movement until time expires. Goal: Complete 3-4 rounds Post Work3 rounds for quality of:3 L/3 R Windmills, pick load5 L/5 R Side […]
June 28, 2023
3 rounds for time of:Row, 1 km100 Double UndersRun, 1 miGoal: Sub 45min Post WorkFor quality:150 Seated Band Leg Curls150 Seated Calf RaisesRoll/Smash It Band, L 2 mins/R 2 mins
June 27, 2023
Heavy Day! Tempo Front Squat 7-7-7Tempo is :03 sec down, no pause at bottom, regular up, :01 sec pause at top*use the heaviest weight you can for each set. Accessory Lifts4 rounds for quality of:10 L/10 R Single Arm Dumbbell Press, pick load6 Single Leg Box Jumps12 MB Sit-ups to wall Post Work3 rounds for […]
June 26, 2023
5 rounds for time of:15 Kettlebell Swings, 70/53 lbs15 BurpeesGoal: Sub 10 mins Post Work3 rounds for quality of:10 L/10 R Paloff PressHanging Knee Raise, pick load, 20 secsRest 1 min
