November 1, 2023
Deadlift 5-5-5*Take 1 set every 3 minutes*Use the heaviest weight you can for each set Accessory LiftsFor quality:2x 12 Barbell Rows, pick load2x 30 Banded Lat Pull Downs3x 10 Weighted AbMat Sit-ups, pick load
October 31, 2023
Build the BaseFor time:50 Bike Calories5 rounds of Cindy40 Bike Calories4 rounds of Cindy30 Bike Calories3 rounds of Cindy30 Bike CaloriesFarmers Carry, 70/53 lbs, 300 ft40 Bike CaloriesFarmers Carry, 70/53 lbs, 400 ft50 Bike CaloriesFarmers Carry, 70/53 lbs, 500 ft Goal: Steady and consistent effort across all rounds and sub 35 min. Post Work3 rounds […]
October 30, 2023
For time:9 Back Squats, 245/165 lbs27 Toes-to-bars45 Double UndersRest 2 mins7 Back Squats, 245/165 lbs21 Toes-to-bars35 Double UndersRest 2 mins5 Back Squats, 245/165 lbs15 Toes-to-bars25 Double UndersGoal: Complete each round for time at sub 4 mins. Post Work, 2min each of:Couch StretchBand Distraction Hip HingeFoam Roll/Smash Quads and IT bands
October 28, 2023
With a partner, share reps as you like…For time:100 Devils Press, 50/35 lbs100 Over UndersGoal: Sub 20 mins Post Work1 min/position R/L 3-Way Shoulder Stretch2 min Foam Roll T Spine2 min Foam Roll Lats2 min Foam Roll Trouble Spots
October 27, 2023
4 rounds for time of:2 Rope Climbs8 Strict Handstand Push-ups12 Dumbbell Farmers Carry Reverse Lunges, 50/35 lbs60 Double UndersGoal: Sub 16 mins Post Work3 rounds for quality of:10 R Side Plank Pulses20 Plank Jacks10 L Side Plank Pulses20 Plank Jacks
October 26, 2023
Every 1 min for 10 mins, alternating between:Min 1: 1 Bear Complex, 155/105 lbsMin 2: Run, 200 m Post WorkRecovery bike/row/jog until clock hits 20:00. Focus on nasal breathing for recovery
