October 25, 2023
Build the BaseLonger-duration workout on deck today! You will begin to see a workout with a longer time domain–20 min, 30 min. 40+ min–at least once per week in our new programming cycle. These will teach us how to pace, how to move for long periods of time, and how to breathe through uncomfortable movements […]
October 24, 2023
This is the start of our deadlift cycle! We will be seeing a deadlift each week on a different day each week. The deadlift variation will be the same for 3 weeks as will the accessory work. On week 4 you will see a new deadlift variation, as well as new accessory work. Deadlift 5-5-5-5Use […]
October 23, 2023
Part 1AMRAP in 8 mins of:20 Wall Balls, 20/14 lbs20/17 Row CaloriesGoal: 4+ rounds REST 3 minutes Part 2AMRAP in 8 mins of:15 Toes-to-bars20/17 Row CaloriesGoal: 4+ rounds Post WorkFor quality:Hollow Hold, 1 minSuperman Hold, 2 minsBanded Plank Hold, 3 mins
October 21, 2023
Partner “Helen”6 rounds for time of:Run, 400 m21 Kettlebell Swings, 53/35 lbs12 Pull-ups*Complete in teams of 2. You go- I go fashion.Goal: Sub 4 mins/round. Post WorkFoam Roll/Stretch any trouble spots as needed
October 20, 2023
Part 1Front SquatFind a moderate to heavy set of 3 in 15 mins Part 2Every 3 mins for 15 mins do:9 Wall Balls, 30/20 lbs6 Bar Muscle-ups3 Goats*Your “goat” is a movement that you need to work on. Be flexible on the reps. It can be a higher skill movement or working on positioning in […]
October 19, 2023
For time:Run, 800 mSled Push, pick load, 200 ft8 Dball Over BarriersKettlebell Farmers Walk, 200 ftRun, 400 mSled Push, lbs, 150 ft4 Dball Over BarriersDumbbell Farmers Carry, 150 ftRun, 200 mSled Push, 100 ft2 Dball Over BarriersKettlebell Farmers Carry, 100 ft Goal: Get it done Post Work3×15 Banded Abmat Sit-ups100 Banded Good Mornings
