December 1, 2023
Every 4 mins for 20 mins do:1 Rope Climb10 Alternating Dumbbell Snatches, 50/35 lbs15 Box Jumps, 24/20 inRun, 200 mGoal: Complete at 70% effort Post Work3 rounds for quality of:15 Abmat Sit-ups10 L/10 R Teapots, pick load10 Alternating Bird Dogs
November 30, 2023
Every 1 min for 15 mins, alternating between:Min 1: 10 BurpeesMin 2: 15 Med Ball Cleans, 20/14 lbsMin 3: 50 Double UndersGoal: Complete at 60-70% effort Post WorkPec Stretch 1 min/sidePigeon Stretch w/Band Distraction :90 sec/sideRoll/Smash Adductors 2 min/side
November 29, 2023
Deadlift 5-5-5*use the heaviest weight you can for each set *use band tension Accessory LiftsFor quality:20 Dumbbell Pull Overs, pick load2x 10 Pull-ups3x 20 Hollow Rocks Post WorkBanded Tricep Stretch 1 min/sideBanded Lat Stretch :90 sec/sideRoll/Smash Upper Back 2-3 min
November 28, 2023
Part 13 rounds for quality of:5 L/5 R Eccentric Lateral Lunges10 Pigeon Squats5 L/5 R Eccentric Split Stance Good Mornings, pick load Part 23 rounds for quality of:10 Alternating Reverse Lunges10 L/10 R Lateral Leg Raises30 Banded Hamstring Curls Part 33 rounds for quality of:5 Eccentric Dumbbell Flies, pick load5 Dumbbell Overhead Tricep Extensions, pick […]
November 27, 2003
WEEKLY CHALLENGEAccumulate 10 min of Stretching/day – Our weekly challenge is to get in at least 10 minutes of stretching each day. We’ll give some suggestions, but feel free to adjust with variations or durations that work best for you.Spiderman Stretch :90 sec/sideBanded Hamstring Stretch :90 sec/sideCouch Stretch 2 min/side FLOW WORKOUTFor time:50 Bike Calories50 […]
November 25, 2023
In teams of 2 (alternating each round), complete as many rounds as possible in 16 mins of:Run, 200 mmax rep Alternating Dumbbell Snatches, 70/50 lbs Complete as-Partner A: 200 meter RunPartner B: Max Alternating Dumbbell Snatch (70/50)*Alternate each round. Post Work3-4 rounds for quality of:10 Wall Slides5 L/5 R Windmills, pick load
