May 1, 2024
AMRAP in 20 mins of:50′ Low Sled Push, heavy30 Double UndersRow, 400 mGoal: 5+ rounds Post WorkFor quality:50 Banded Pull Aparts50 Banded High Pulls50 Banded Shoulder Press50 Banded Bicep Curls
April 30, 2024
For time:30 Bike Calories15 Clean & Jerks, 155/105 lbs20 Bike Calories10 Clean & Jerks, 185/155 lbs10 Bike Calories5 Clean & Jerks, 225/185 lbs Goal: Sub 15 min Post Work4 Rounds:10 Plank Ring Walkouts100′ Zercher Carry with plate, kettlebell, sandbag or dball–rest 1 min between rounds
April 29, 2024
Part 1Back Squat1 x 1 Part 2Tempo Back Squat6-4-2 Accessory WorkFor quality:50 Back Rack Alternating Lunges, pick load40 Curl Grip Rows, pick load30 Seated Barbell Good Mornings, pick load20 Ring Dips *complete in any order
April 27, 2024
With a buddy…Part 1EMOM x 5min3 Deadlifts, pick load directly into… Part 2AMRAP in 5 mins of:Bike Calories directly into…. Part 3EMOM x 5 min3 Push Press, pick load directly into… Part 4AMRAP in 5 mins of:Bike Calories Start with the barbell loaded at 65-70% and work to increase weight each round. Partner 1 starts […]
April 26, 2024
For time:100 Wall Balls, 20/14 lbs *Every 2 mins (starting at 0:00) complete:10 Kettlebell Swings, 53/35 lbs Goal: Sub 10 mins Post Work2-3 rounds for quality of:10 Wall Slides10 Rear Delt Raises, pick load10 L/10 R Banded External Rotations
April 25, 2024
5 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 150 ft10 Dumbbell Burpees, 50/35 lbsDumbbell Bear Crawl, 50/35 lbs, 50 ft Goal: Sub 15 mins Post Work3 rounds for quality of:15 Toes-to-bars10 L/10 R Squat Paloff Press5 L/5 R Kettlebell Chops, pick load
