August 24, 2023
3 rounds for time of:Barbell Overhead Walking Lunge, 135/95 lbs, 50 ft20/17 Bike CaloriesGoal: Sub 8 mins Post Work3 Rounds for quality:20 Weighted AbMat Sit-ups, pick load10 L/10 R Teapots, pick load
August 23, 2023
For time:Run, 1600 mRow, 2000 mBike, 3000Goal: Sub 32 mins Post Work2 Rounds:1-2min per side Hurdler Stretch:30sec per side Dynamic Calf
August 22, 2023
Complete as many rounds as possible in 20 mins of:12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 lbs5 Pull-ups10 Push-ups15 Air Squats5 Pull-ups10 Push-ups15 Air SquatsGoal: 5+ rounds Post WorkFor quality:3x Barbell Row Hold, pick load, 20 secs3x Front Foot Elevated Split Squat Hold, pick load, 15 secs3x Plank Hold, 30 […]
August 21, 2023
Back Squat 3-3-3*Use the heaviest weight you can for each set Accessory LiftsFor quality:20 Stiff Legged Deadlifts, pick load2x 12 L/12 R Single Leg Hip Thrusts–then–Sled Drag, pick load, 3x 100 ft; rest 1 min between sets Post WorkPigeon Stretch:2 min/sideHurdlers Stretch::90 sec/side
August 19, 2023
Complete in teams of 2….For time:100 Pull-ups100 Dumbbell Snatches, 50/35 lbs100 Partner Wall Balls, 20/14 lbs100 Row CaloriesGoal: Get it done Accessory Lifts3 rounds for quality of:4 Kneeling Jumps8 L/8 R Split Stance Russian Kettlebell Swings, pick load10 Banded Push-upsRest 1 min
August 18, 2023
ATTENTION!! There is a back-up at the gym and there will be no running water or toilets until later in the day when B&B can get there. PLEASE come prepared. “Christine”3 rounds for time of:Row, 500 m12 Deadlifts, 1x bodyweight21 Box Jumps, 20 inGoal: Sub 12 min Post Work3-4 rounds for quality of:Hollow Hold, 20 […]
