August 1, 2024
In 4 mins, for max reps of:Bike 750max reps in remaining time DB Box Step-ups, 50/35 lbs, 24/20 inRest 1:30— then —In 4 mins, for max reps of:Bike 750max reps in remaining time Dumbbell Cleans, 50/35 lbsRest 1:30— then —In 4 mins, for max reps of:Bike 750max reps in remaining time Box Jumps, 30/24 in […]
July 31, 2024
Complete as many rounds as possible in 40 mins of:200 Single UndersRow, 3 minsSandbag Carry, pick load, 400 mGoal: Use loading and pace that allow for HR in Zone 2 the entire workout Post WorkFor quality:100 Band Face Pulls75 Banded Pull Aparts50 Band Front Raises
July 30, 2024
5 rounds for time of:20 Alt. Dumbbell Snatch, 70/50 lbs20 BurpeesGoal: Sub 17 mins Post Work3 rounds for quality of:15 Weighted Sit-ups, pick load12 Alternating Bird Dogs8 L/8 Rx [ 1 Air Squat + 1 Paloff Press ]
July 29, 2024
Part 1 – Deadlift 75% x 585% x 395% x Max Rep-percentages are based on 90% of your 1 RM and increase loads 5-10 lbs from week 6 Part 2 – Bench Press75% x 585% x 395% x Max Rep-percentages are based on 90% of your 1 RM and increase loads 5-10 lbs from week […]
July 27, 2024
Complete in teams of 2. You go- I go fashion… For time:27 Pull-ups10 Power Snatches, 95/65 lbs24 Pull-ups10 Power Snatches, 95/65 lbs21 Pull-ups10 Power Snatches, 95/65 lbs21 Handstand Push-ups8 Power Snatches, 135/95 lbs18 Handstand Push-ups8 Power Snatches, 135/95 lbs15 Handstand Push-ups8 Power Snatches, 135/95 lbs18 Over Unders, 24/20 in6 Power Snatches, 155/105 lbs15 Over Unders, […]
July 26, 2024
“White”5 rounds for time of:3 Rope Climbs, 15 ft10 Toes-to-bars21 Plate Overhead Walking Lunges, 45/25 lbsRun, 400 m Goal: Sub 25 min U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on […]
