January 25, 2024
AMRP in 12 mins of:50 Double Unders15/13 Bike Calories10 Box Jumps, 30/24 in Goal: 4+ rounds Post WorkRecovery bike until the running clock hits the 20 minute mark.
January 24, 2024
Part 1Muscle Clean 1, using heaviest weight per setPower Clean 1, using heaviest weight per setSquat Clean 1, using heaviest weight per set Part 23 rounds for time of:5 Push Jerks, 135/95 lbs10 Hang Squat Cleans, 135/95 lbs15 Toes-to-bars25 Wall Balls, 20/14 lbs20 Plank DB Pull Thru’s, 50/35 lbs Goal: Sub 16 mins
January 23, 2024
Every 1 min for 24 mins, alternating between:Min 1: 15/13 Bike CaloriesMin 2: 10 Dumbbell Burpee Deadlifts, 50/35 lbsMin 3: 15/13 Bike CaloriesMin 4: 5 Weighted Pull-ups, pick load Post Work“Tabata” 8 x 20 secs / 10 secsTabata Flutter KickTabata Hanging Knee To Opposite Elbow
January 22, 2024
Weekly ChallengeAccumulate 75 Strict Toes to Bar Part 1Front Squat5-5-5 Part 2Bench Press5-5-5 Accessory5 rounds for quality of:10 L/10 R Landmine Snatches, pick load10 Landmine Rotations, pick load1x [ 15 Forearm Plank Seesaws + Plank Hold, 20 secs ]
January 20, 2024
For time:400 Double Unders200 Wall Balls, 20/14 lbs100 Kettlebell Swings, 70/53 lbs50 Handstand Push-ups* Complete in teams of 2. Share reps as you like.Goal: Sub 20 mins Post Work3x Barbell Overhead Hold, pick load, 30 secs3x Barbell Back Rack Hold, pick load, 30 secs Barbell Overhead Hold- use 1RM of Strict PressBarbell Back Rack Hold- […]
January 19, 2024
21-18-15-12-9 reps, for time of:Row CalorieToes-to-barGoal: Sub 12 mins Post WorkFor quality:2x 15 Incline Dumbbell Hammer Curls, pick load3x 10 Skull Crushers, pick load
