Feb 1, 2024
AMRAP in 15 mins of:10 R Single Arm Dumbbell Push Press, 50/35 lbsDumbbell Suitcase Carry, 50/35 lbs, R 50 ft5 Ring Muscle-ups10 L Single Arm Dumbbell Push Press, 50/35 lbsDumbbell Suitcase Carry, 50/35 lbs, L 50 ft100′ Sled Drag Post Work3 rounds for quality of:Banded Lateral Walk, L 25 ft/R 25 ft10 L/10 R Lying […]
January 31, 2024
6 rounds for time of:4 Clusters, 155/105 lbs12 Box Jumps, 30/24 inGoal: Sub 8 mins Post Work3 rounds for quality of:10 Alternating Rotational Slam Balls, pick load7 Hanging Knee Raises5 Hanging Leg Raises3 Strict Toes-to-barsRest 1:30
January 30, 2024
For time:40 BurpeesRun, 400 m60 Alternating Med Ball Box Step-ups, 20/14 lbsRun, 400 m40 BurpeesGoal: Sub 15 min Post Work:90sec OH Samson Stretch3-4min Forward Fold2min per side Pigeon Stretch1min Child’s Pose
January 29, 2024
Part 1Front Squat 3-3-3 Part 2Bench Press3-3-3 AccessoryEvery 4 mins for 12 mins do:20 Band Pull Throughs12 Alternating Single Arm Dumbbell Rows, pick load20 Abmat Sit-ups
January 27, 2024
In teams of 2 for time: 12 Bar Muscle-ups10 Deadlifts, 225/155 lbs9 Bar Muscle-ups10 Deadlifts, 225/155 lbs6 Bar Muscle-ups10 Deadlifts, 225/155 lbs3 Bar Muscle-ups10 Deadlifts, 225/155 lbs Complete as-While Partner 1 is on the Muscle-ups, Partner 2 completes the Deadlifts. Switch while descending reps until completion. Goal: Sub 10 mins Post Work3 rounds for quality […]
January 26, 2024
“Brehm”For time:10 Rope Climbs, 15 ft20 Back Squats, 225/155 lbs30 Handstand Push-ups40 Row Calories Goal: Sub 16 mins U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy […]
