August 31, 2024
Every 1 min for 12 mins, alternating between:Min 1: 3 Rope ClimbsMin 2: 16 Alternating Dumbbell Snatches, 50/35 lbs Post WorkPush Press 1×3*find a heavy set of 3 within 5 sets
August 30, 2024
For time:Row, 1000 m20 Back Squats, 225/155 lbs40 Box Jump Overs, 24/20 inGoal: Sub 12 min Post Work3 rounds for quality of:10 Wall Slides10 L/10 R Banded External Rotations10 Scap Push-ups
August 29, 2024
ATTENTION: No 4:30pm class today! Open gym will be extended and will run from 3pm-5:30pm. 5:30pm class is STILL ON! With a partner…For time:500 Bike Calories200m Sled Drag (90/70)Complete as-Partner 1 chips away on calories while partner 2 completes a 200m sled drag, switch. Continue until all calories have been completed. NOTE: You can treat […]
August 28, 2024
“Speal vs. Khalipa”1-2-3… up to 10Power Clean & Jerk (155/105)1 Round of “Cindy” between each(5 pull up/10 push up/15 squat) Goal: Sub 18min Post Work Recovery:3 Rounds for Quality:90 sec Recovery Cardio10 Samson/Sprinter/side10 Laying Leg Crossover/side
August 27, 2024
“Annie Overhead” For time:50 Double Unders50 Sit-upsKettlebell Overhead Carry, 53/35 lbs, 50 m40 Double Unders40 Sit-upsKettlebell Overhead Carry, 53/35 lbs, 40 m30 Double Unders30 Sit-upsKettlebell Overhead Carry, 53/35 lbs, 30 m20 Double Unders20 Sit-upsKettlebell Overhead Carry, 53/35 lbs, 20 m10 Double Unders10 Sit-upsKettlebell Overhead Carry, 53/35 lbs, 10 m Goal: Sub 14 mins Post Work3 […]
August 26, 2024
Part 1Front Rack Lunge8-8-8-8 Part 2Hang Power Clean1-1-1-1 Accessory Work2x 12 Dumbbell Tate Press, pick load3x 10 Banded Kettlebell Swings, pick load2x 15 Goblet Spanish Squats, pick load Post WorkRoll/Smash Quads and IT Bands – 2 min/sidePigeon Stretch – 2 min/sideEccentric DB Fly – 2 x 5 w/ :05 sec lowering and regular return
