April 1, 2024
Part 1Box Squat*10 minutes to build to heavy single Part 2Tempo Back Squat8-6-4 Accessory WorkEvery 1 min for 12 mins, alternating between:Kettlebell Front Rack Wall Sit, pick load, 45 secs12 Barbell Floor Press, pick load15 Box Hamstring Curls
March 30, 2024
Team of 3 For time:300 Burpees Complete as-One person works at a time. While partner 1 is doing burpees, partner 2 does Barbell Back Rack Hold (225/155) and partner 3 does Farmer’s Carry Hold (70’s/53’s). Rotate in order till you reach 300 burpees. Post Work5-8 min Recovery Bike or RowCouch Stretch – 2 min/sideChild’s Pose: […]
March 29, 2024
Part 1Hang Power Clean 2-2-2-2*Accumulate 3-4 heavy work sets in 12 mins. Part 2AMRAP in 9 mins of:3 Bar Muscle-ups6 Thrusters, 95/65 lbs9 Hang Power Cleans, 95/65 lbs12 Deadlifts, 95/65 lbGoal: 4+ Rounds Post WorkFor quality:PVC Overhead Squat Hold, 3x 20 secsStarfish Side Plank, 3x L 10 secs/R 10 secs
March 28, 2024
Every 1 min for 20 mins, alternating between:1 Power Snatch, 80% 1RM15 Box Jump Overs, 24/20 in1 Power Snatch, 80% 1RM60 Double Unders Post Work3 rounds for quality of:10 L/10 R Side Plank Pulses10 Weighted Straight-leg Sit-ups
March 27, 2024
“Murph” prep! If we have good weather feel free to stick with all running for each 3 round variation, especially if you plan to tackle “Murph” at the end of this cycle. Part 13 rounds for time of:Run, 800 m15 Pull-upsGoal: Sub 15min Part 23 rounds for time of:Row, 1000 m20 Push-upsGoal: Sub 15min Part […]
March 26, 2024
For time:7 Rope Climbs50 Toes-to-bars100 Kettlebell Swings, 70/53 lbsGoal: Sub 15 mins Post Work3 rounds for quality of:Recovery Row, 2 mins5 L/5 Rx [ 1 Reverse Lunge + Banded Lat Stretch ]7 Roll Over V-Sits
