February 23, 2024
For time:100 Dumbbell Box Step Overs, 50/35 lbsTime Cap: 15 mins Post Work1. Bike until the running clock hits the 20 min mark2. Foam roll and stretch out anything that needs attention.
February 22, 2024
5 rounds, 3 mins each, for max reps of:Row, 500 mmax reps in remaining time Burpee Over DumbbellsRest 2 mins Post WorkFor quality:2x 10 Sphinx Push-ups2x 12 Dumbbell Pec Flies, pick load3x 15 Shrugs, pick load
February 21, 2024
Part 1Barbell Hip Thrust15-15-15-15-15 Part 210 rounds for time of:4 Clusters, 165/115 lbs6 Box Jump Overs, 24/20 in12/9 Bike Calories Goal: Sub 17 mins
February 20, 2024
Every 1 minute for 12 minutes, alternating between:Min 1: max rep Shuttle Runs, 45 secsRest 15 secsMin 2: 20 Alternating Dumbbell Snatches, 50/35 lbsMin 3: 3 Rope Climbs Post Work4 rounds for quality of:Side Plank Hold, L 20 secs/R 20 secsFlutter Kick, 20 secsRest 30 secs
February 19, 2024
Part 1Front Squat3-6-3-6 Part 2Bench Press3-6-3-6 Accessory Work4 rounds for quality of:10 L/10 R Single Arm Incline Dumbbell Bench Press, pick load10 Good MorningsFreestanding Handstand Hold, 30 secs
February 17, 2024
Complete in teams of 2, for time:120 Partner Wall Balls, 20/14 lbs80 Pull-ups60 Toes-to-bars40 Deadlifts, 315/225 lbsGoal: Sub 18 mins*Partners share the work any way they like but must complete exercises in order. Post WorkAMRAP in 7 mins of:Kettlebell Farmers Carry, pick load, 50 ftKettlebell Front Rack Carry, pick load, 50 ftKettlebell Overhead Carry, pick […]
