September 16, 2023
For time:50 Ring Muscle-ups150 Dumbbell Burpees, 50/35 lbsDumbbell Farmers Carry, 50/35 lbs, 800 m*Complete in teams of 3. Complete the exercises and reps in any order.Goal: Sub 30 mins Post Work 1-2x:1 min Child’s Pose1 min Cobra Pose5/direction Ragdoll
September 15, 2023
Every 5 mins for 20 mins do:21/18 Bike Calories15 Toes-to-bars9 Kettlebell Clean + Squats, 70/53 lbs*Kettlebell Clean + Squats- single kettlebell, two hand clean, goblet squat Post WorkHurdlers Stretch2 min/sideBanded Lat Stretch:90 sec/sideFoam Roll/Smash Trouble Spots5 min
September 14, 2023
This is one of our most valuable days in the deload week! Keep it exactly what it is and use this time to both help increase flexibility and build strength through the range of motion we are working to create. The eccentric work is there to help increase flexibility so it’s important to be honest […]
September 13, 2023
Back Squat 3-3-3 Accessory Lifts3 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 Work3 rounds for quality of:Side Plank Hold, L 20 secs/R 20 secs10 Pull Throughs, pick load
September 12, 2023
Flow WorkoutMonostructural Cardio, 5 mins— then —3 rounds of:Walking Lunge, 50 ft15 Plate Ground-to-Overheads, 45/35 lbs10 Push-ups (feet on plate)— then —Monostructural Cardio, 3 mins— then —3 rounds of:50 Plyo Skiers (on plate)15 Plate Squats, 45/35 lbs10 L/10 R Plate Wraps, 45/35 lbs— then —Monostructural Cardio, 1 min— then —3 rounds of:Plate Overhead Carry, 45/35 […]
September 11, 2023
Never Forget… Part 1Run, 2001m Directly into…. Part 29 rounds for time of:11 Burpee-to-Target11 Row Calories11 Kettlebell Swings, 70/53 lbs Goal: Sub 40 minutesCap: 45 minutes
