March 18, 2024
Heavy Day Retest / Deload Week: Part 1Front Squat 1×1*find a heavy single in 20 minutes Part 2Bench Press 1×2*find a heavy single in 15 minutes Accessory WorkAMRAP in 9 mins of:Lunge Hold, L 20 secs/R 20 secs8 L/8 R Crossbody Deadlifts, pick load16 Kettlebell Pull Throughs
March 16, 2024
For time:100 Wall Balls, pick load100 Alternating Dumbbell Snatches, 50/35 lbs100 Toes-to-barsSled Drag, pick load, 1000 ft*Complete in teams of 2. Both people can work at the same time, work can be split any way you like. Goal: Sub 20 mins Post WorkFor quality:Farmers Carry, pick load, 3x 100 ft
March 15, 2024
OPTION 1:OPEN WORKOUT 24.3 5 rounds of:10 thrusters(95/65)10 chest-to-bar pull-upsREST 1 minute, then:5 rounds of:7 thrusters(135/95)7 bar muscle-upsTIME CAP: 15min OPTION 2 (if you’re as excited about 24.3 as I am)…AMRAP 12 Minutes20 WB Shots15 Calorie Bike10 Pull-ups POST WORK5min easy bike, jog, walk2min Forward Fold1min Childs Pose20 Alt. Kneeling Shoulder Taps (SLOW)1min/ea. Pigeon Stretch1min/ea. […]
March 14, 2024
Every 1 min for 18 mins, alternating between:Min 1: Yoke Carry, pick load, 50 ftMin 2: 25 Sit-upsMin 3: 15/12 Bike Calories Post Work3 rounds for quality of:Suitcase Carry, pick load, L 50 ftSingle Arm Overhead Carry, pick load, L 50 ftSuitcase Carry, pick load, R 50 ftSingle Arm Overhead Carry, pick load, R 50 […]
March 13, 2024
Part 1Hang Squat Clean x1*find a heavy single in 12 minutes Part 221-15-9 Squat Clean, 135/95 lbsBar Facing Burpee Goal: Sub 10 mins Post WorkCouch Stretch -2 min/sidePigeon Stretch – 2 min/sidePec Stretch – :90 sec/side
March 12, 2024
2 rounds for time of:50/40 Bike Calories30 Kettlebell Shoulder-to-Overheads, 53/35 lbs10 Strict Pull-ups Goal: Sub 13 mins Post Work3 rounds for quality of:10 V-ups:20sec. Hollow Hold10 Barbell Good Mornings, pick loadBottom Good Morning Hold, pick load, 20 secsRest 1:30
