August 31, 2023

Complete is teams of 2…7 rounds for time of:Row, 500 m50 Double Unders5 Strict Pull-ups*Row 7000 meters -While one person works the other completes 50 Double Unders and 5 Strict Pull-ups. Rotate every 500 meters POST WORK2-3 Rounds:1min/side Banded Lying Crossover Stretch:30 sec Forward Fold1 min/side Internal Hip Rotation

August 30, 2023

For time:50 Kettlebell Swings, 70/53 lbs75 Wall Balls, 20/14 lbs50 Burpees50 Bike CaloriesGoal: Sub 12 mins ACCESSORYFor quality:3x Dumbbell Overhead Carry, pick load, 100 ft2x 15 Dumbbell Tate Press, pick load2x 10-15 Handstand Push-ups5x 5 Handstand Push-up Negatives (4 sec lower)2x 30 Banded Press

August 29, 2023

“Betty“5 rounds for time of:12 Push Press, 135/95 lbs20 Box Jumps, 24/20 inGoal Sub 12 mins POST WORK1-2 rounds:1 min R/L Banded Lat Stretch1 min R/L Banded Distraction Hip Stretch1 min Foam Roll Lats

August 28, 2023

Back Squat7-7-7Use the heaviest weight you can for each set. ACCESSORY3 rounds for quality of:8 L/8 R Lateral Box Step-ups, pick loadRest 1 min10 Good Mornings, pick loadRest 1 minFarmers Carry, pick load, 100 ftRest 1 min POST WORKTabata Hollow HoldTabata Static Bird Dog HoldTabata Static Bird Dog HoldTabata interval is 20 secs of work […]

August 26, 2023

In teams of 2, complete:2 rounds for time of:Run, 400 m50 Bench Press, 135/95 lbs25 Ring Muscle-ups* Run together and share the reps as you like.Goal: Sub 18 mins Post Work2-3 rounds for quality of:5 L/5 R Side Plank Reach Throughs10 Plank Shoulder Taps15 Banded Behind-the-Neck Press

August 25, 2023

For time:100 Double Unders21 Box Jumps, 30/24 in15 Devil Press, 50/35 lbs9 Front Squats, 185/125 lbs15 Devil Press, 50/35 lbs21 Box Jumps, 30/24 in100 Double Unders Goal: Sub 13 mins Post WorkFor quality:3x Slam Ball, pick load, 15 secs3x Plate Plyo Skier, 20 secs