October 16, 2024
AMRAP in 10 mins of:50′ Walking Lunge20 Plate Ground-to-Overheads, 45/25 lbs10 Push-ups (feet on plate)50 Plyo Skiers Post WorkFor quality:200 Seated Banded Leg Curls200 Seated Calf RaisesBanded Lateral Walk, L 100 ft/R 100 ft*accumulate reps
October 15, 2024
AMRAP 25 min:1 High Hang Snatch + Low Hang Snatch + Snatch from the floor (add 5-10lbs each round)4 R/L Devils Press (35/25)10 High Box Jumps (30/24)40/35 Calorie Bike Goal: 4+ Rounds**Squat or Power Snatch**Build in load across sets for the Snatch Post Work3 rounds for quality of:5 PVC Pass Throughs10 Prone Snow Angels15 Banded […]
October 14, 2024
Still have plenty of days to hit your 16+ days this month for IRON WILL! For quality:Row, 1000 m10 Hanging Knee Raises8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Single Leg Deadlifts, pick load2 Wall WalksRow, 750 m16 Strict Toes-to-bars8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Single Leg Deadlifts, pick […]
October 12, 2024
For time:20 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 20 m35 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 35 m50 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 50 m Goal: Sub 13 mins Post Work3 rounds for quality of:Banded Plank Hold, 20 secsGHD Paddle, 20 secsRest 1:30
October 11, 2024
Teams of 3 For time:120 Toes-to-bars90 Clean & Jerks, 155/105 lbs60 Bar Muscle-ups *Complete in teams of 3. Partners share the work however they want but must complete one exercise before moving on to the next, one person works at a time. Post Work5 rounds for quality of:Farmers Carry Hold, pick load, 20 secsFront Rack […]
October 10, 2024
Part 1Every 1 min for 12 mins, alternating between:Min 1: 15 BurpeesMin 2: 20 Box Jumps, 24/20 inMin 3: 60 Double Unders Part 2Hang Power Clean3-3-3-3-3*find a heavy set of 3 within 5 sets Post Work3 rounds for quality of:10 Prone Snow Angels10 L/10 R Plate External Rotations, pick load30 Banded Face Pulls
