December 8, 2023
Part 1AMRAP 15 mins: Bike Calorie directly into Part 2… Part 2AMRAP 15 mins: Sled Push, pick load, 100 ftSandbag Carry, pick load, 100 ftGoal: consistent pace throughoutPost Work3 rounds for quality of:8 L/8 R Side Plank Reach Throughs10 Prone Snow Angels12 Banded Straight Arm Pull Downs
December 7, 2023
Complete as many rounds as possible in 15 mins of:5 Shuttle Runs, 20 m7 Burpee Pull-ups11 Dumbbell Squats, 50/35 lbs*Shuttle Runs- 10 meters down and back = 1 rep Goal: 5+ rounds Post WorkFoam Roll:Quads: :90 sec/sideIT Band: :60 sec/sideGlutes: :90 sec/sideUpper Back: :90 sec
December 6, 2023
Deficit Deadlift 5-5-5Use the heaviest weight you can for each set. Accessory LiftsFor quality:3x 10 Kettlebell Gorilla Rows, pick load3x 10 Weighted Hip Extensions, pick load3x Suitcase Carry, pick load, L 50 ft/R 50 ft Post Work4 rounds for quality of 5 Ring Walk OutsRing Plank Hold, 30 secs
December 4, 2023
For time:21 Box Jumps, 30/24 in12 Clean & Jerks, 185/125 lbs15 Box Jumps, 30/24 in9 Clean & Jerks, 185/125 lbs9 Box Jumps, 30/24 in6 Clean & Jerks, 185/125 lbs Goal: Sub 12 mins Post WorkWeekly ChallengeAccumulate 10 min Bar Hang or 10 min Hollow Hold
December 2, 2023
5 rounds for time of:100′ Sled Drag (moderate)4 Manmakers, 35/20 lbs30′ Handstand Walk*Complete in teams of 3. Rotate only after each person has completed their exercise. Continue till 5 full rounds are finished. Post Work3 rounds for quality of:Recovery Bike, 3 minsStretch (see below) Round 1- Hip Stretch of ChoiceRound 2- Hamstring Stretch of ChoiceRound […]
December 1, 2023
Every 4 mins for 20 mins do:1 Rope Climb10 Alternating Dumbbell Snatches, 50/35 lbs15 Box Jumps, 24/20 inRun, 200 mGoal: Complete at 70% effort Post Work3 rounds for quality of:15 Abmat Sit-ups10 L/10 R Teapots, pick load10 Alternating Bird Dogs
