April 19, 2024
Part 1Strict Press1 x 2*find a heavy double in 10 min For time:12 Thrusters, 155/105 lbs12 Bar Muscle-ups9 Thrusters, 155/105 lbs9 Bar Muscle-ups6 Thrusters, 155/105 lbs6 Bar Muscle-upsGoal: Sub 9 mins Post Work5 rounds for quality of:Hollow Body Plank Hold, 45 secsFarmers Hold, 70/50 lbs, 30 secsRest 1 min
April 18, 2024
2 rounds for time of:30 Box Jumps, 30/24 in50 Alternating Dumbbell Snatches, 50/35 lbsGoal: Sub 13 mins Post Work3 rounds for quality of:16 Ball Slams, pick loadPallof Press Hold, L 20 secs/R 20 secs
April 17, 2024
“Murph” prep2 rounds for time of:Run, 1 mi30 Pull-ups50 Push-ups75 Squats*OPTIONAL (AND if ready) – Complete the first round with a weight vestTIME CAP: 35 minutes Post Work3 rounds for quality of:10 L Plate Ts, pick load10 L Plate External Rotations, pick load10 L Plate Raises, pick load10 R Plate Ts, pick load10 R Plate […]
April 16, 2024
Part 1AMRAP in 6 mins of:10 Hang Cleans, 95/65 lbs5 Push Jerks, 95/65 lbs15/13 Echo Bike CaloriesGoal: 3+ rounds Rest 2 mins before moving on to Part 2…Part 2AMRAP in 4 mins of:5 Hang Cleans, 135/95 lbs3 Push Jerks, 135/95 lbs75 Double UndersGoal: 3+ rounds REST 2 mins before moving on to Part 3…. Part […]
April 15, 2024
Part 1Back Squat*find a heavy single for the day in 10 minutes Part 2Tempo Back Squat10-8-6*try to increase from week 1 Accessory WorkAMRAP in 12 mins of:12 Alternating Cossack Squats, pick load10 R Single Arm Suitcase Deadlifts, pick loadSingle Arm Suitcase Carry, pick load, R 100 ft15 Banded Sit-ups10 L Single Arm Suitcase Deadlifts, pick […]
April 13, 2024
With a buddy…. AMRAP 12 min:Partner 1: 10 Deadlift (225/155) + 10 Bar Facing BurpeePartner 2: Row for Calories-switch once the deadlift and burpee are complete Post WorkFor quality:Single Arm Farmer Carry, pick load, L 50 ft/R 50 ft15 L/15 R Side Plank PulsesSingle Arm Farmer Carry, pick load, L 50 ft/R 50 ft15 L/15 […]
