June 6, 2023
“Air Force”For time:20 Thrusters, 95/65 lbs20 Sumo Deadlift High-pulls, 95/65 lbs20 Push Jerks, 95/65 lbs20 Overhead Squats, 95/65 lbs20 Front Squats, 95/65 lbs*Every 1 min (starting at 0:00) complete:4 Burpees Goal: Sub 12 mins Post Work5 rounds for quality of:Sled Drag, pick load, 50 ftSled Row, pick load, 50 ftRest 1:30
June 5, 2023
Front Squat 10-2-10-2 Accessory LiftsCurtsy Lunge 10-10-10, using heaviest weight per setHalf Kneeling Landmine Press 10-10-10, using heaviest weight per setSingle Leg Deadlift 10-10-10, using heaviest weight per setSingle Arm Landmine Row 10-10-10, using heaviest weight per set
June 3, 2023
8am-10am: Open Gym Complete in teams of 2…6 rounds, 1 min per station, for max reps of:Over Under, 24/20 inBurpee Strict Pull-up*Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.Post WorkEvery 2 mins for 6 mins do:15 Toes-to-barsKettlebell Front Rack Carry, pick […]
June 2, 2023
Part 115 minutes to build to a heavy single:1 1/4 Front Squat Part 23 rounds for time of:5 Front Squats, 225/155 lbs10 Push Jerks, 155/105 lbs50 Double UndersGoal: Sub 9 mins Post Work3 rounds for quality of:10 Kneeling Kettlebell Halos, pick load15 Band Face PullsHollow Rock, 20 secs
June 1, 2023
Heavy Day! Power Snatch Wave:3 Rounds1 Rep OTM x 5 min*Start at 65-75% of your 1 RM power snatch and increase 5-10 lbs each min. Reset to 65-75% at the start of each round. Accessory LiftsFor quality:3x 8 L/8 R Split Squats, pick load3x 8 L/8 R Isolated Single Arm Incline Dumbbell Bench Press, pick […]
May 31, 2023
5 rounds, for max reps of::30sec Bike CalorieRest 1 min:30sec Power Clean, 135/95 lbsRest 1 min Post Work3 rounds for quality of:35 Seated Mini Band Leg Curls20 Band Tricep Extensions20 Band Bicep CurlsRest 1:30
