June 1, 2024
AMRAP in 12 mins of:50 Double Unders10 Box Jump Overs, 24/20 in5 Squat Cleans, 155/105 lbs*Complete in teams of 2. You go- I go fashion.*Partner B holds a Sandbag while Partner A works.Goal: 5+ Rounds each Post Work3 rounds for quality of:10 L/10 R Side Plank Reach Throughs12 Ring Walk Outs
May 31, 2024
For time:50/45 Row Calories 10 R Suitcase Deadlifts, pick loadSuitcase Carry, pick load, R 50 ft10 L Suitcase Deadlifts, pick loadSuitcase Carry, pick load, L 50 ft25 No Push-up Burpees25 Weighted Sit-ups, pick load50/45 Bike Calories16 Alternating Kettlebell Swings, pick load15 Burpees15 Single Leg Crossbody Toes-to-bars50/45 Row Calories20 Kettlebell Swings, pick load10 Burpee Pull-ups10 Strict […]
May 30, 2024
AMRAP in 20 mins of:5 Tempo Front Squats, pick load12 Floor Press, pick loadReverse Sled Drag, pick load, 100 ft20/17 Bike CaloriesGoal: 4+ Rounds (50-60% effort) Post Work3 rounds for quality of:10 Plate Muscle Snatches, pick load20 Seated Banded Rows
May 29, 2024
Part 1Every 2 mins for 12 mins do:15/12 Row CaloriesFarmers Carry, 70/53 lbs, 100 ft directly into…. Part 2Every 2 mins for 12 mins do:15/12 Bike CaloriesDumbbell Overhead Carry, 53/35 lbs, 100 ft Post Work5 rounds for quality of:Flutter Kick, 20 secsRest 10 secsForearm Plank Seesaw, 20 secsRest 10 secs
May 28, 2024
Deload Week! Part 13 rounds for quality of:10 Reverse Nordics10 Pigeon Squats5 L/5 R Eccentric Split Stance Good Mornings, pick load Part 23 rounds for quality of:10 Reverse Lunge + Twists10 L/10 R Lateral Leg Raises30 Banded Hamstring CurlsPart 33 rounds for quality of:5 Eccentric Dumbbell Flies, pick load5 Dumbbell Overhead Tricep Extensions, pick load10 […]
May 27, 2024
“Murph”Kicking off at 8am! For time:Run, 1 mi100 Pull-ups200 Push-ups300 Air SquatsRun, 1 min In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as […]
