August 1, 2023
Deload Week! For quality:Jog, 800 m30 Deadlifts, 45/35 lbs30 Hang Power Cleans, 45/35 lbs20 Shoulder Press, 45/35 lbs50 Bike Calories30 Kang Squats, 45/35 lbs30 Barbell Rows, 45/35 lbs30 Alternating Split Jerks, 45/35 lbs50 Row Calories30 Reverse Lunges, 45/35 lbs30 Hang Power Snatches, 45/35 lbs30 Floor Press, 45/35 lbs*complete at a 60% effort Post Work3 rounds […]
July 31, 2023
Deload Week! Back Squat 1×1*find a heavy single in 20 minutes (record number) Accessory WorkFor quality:2x 6 L/6 R Eccentric Pigeon Stretches2x 10 Eccentric Good Mornings, pick load2x 5 L/5 R Eccentric Bulgarian Split Squat + Rock Backs50 L/50 R Side Lying Leg Raises30 Box Hamstring Curls2x 10 Tempo Heels Elevated Goblet Squats, pick loadBanded […]
July 29, 2023
Open Gym: 8-10am “Brehm”For time:10 Rope Climbs, 15 ft20 Back Squats, 225/155 lbs30 Handstand Push-ups40 Row CaloriesGoal: Sub 16 mins U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire […]
July 28, 2023
Part 1Halting Deadlift 3-3-3-3-3 Part 24 rounds for time of:Sled Drag, pick load, 100 ftKettlebell Overhead Carry, pick load, 100 ft25 Weighted Sit-ups, pick load
July 27, 2023
For time:50 Row Calories50 Bike CaloriesRun, 600 m35 Row Calories35 Bike CaloriesRun, 600 m20 Row Calories20 Bike CaloriesRun, 600 mGoal: Sub 25 mins Post WorkFor quality:30 L/30 R Banded Split Squats60 Banded Behind-the-Neck Press90 Banded Good Mornings
July 25, 2023
Every 1 min for 10 mins, alternating between:20 Kettlebell Swings, 70/53 lbsRest, 1 min Post Work5 rounds for quality of:Hollow Hold, 20 secsKettlebell Front Rack Carry, 53/35 lbs, 100 ft
