June 22, 2024

In teams of 2, complete:90 Double Unders30 Row Calories30 Alternating Dumbbell Snatches, 53/35 lbs60 Double Unders20 Row Calories20 Alternating Dumbbell Snatches, 50/35 lbs30 Double Unders10 Row Calories10 Alternating Dumbbell Snatches, 50 /35lbs Complete as-While Partner 1 completes the double under and row, Partner 2 completes the DB Snatch then switch. Continue till each partner has […]

June 21, 2024

Part 1EMOM x 10min2 Hang Power Clean*increase loading across 10 minutes Part 23 rounds for time of:50 Air Squats10 Hang Power Cleans, 135/95 lbs7 Ring Muscle-upsGoal: Sub 10 min Post Work3 rounds for quality of:10 Cuban Press, pick load10 Hanging Hip Touches10 Scap Push-ups

June 20, 2024

For time:Run, 800 m16 Kettlebell Shoulder-to-Overheads, 70/53 lbs4 Rope ClimbsRun, 400 m12 Kettlebell Shoulder-to-Overheads, 70/53 lbs2 Rope ClimbsRun, 200 m8 Kettlebell Shoulder-to-Overheads, 70/53 lbs1 Rope Climb Goal: Sub 15 min Post WorkFor quality:30 Strict Toes-to-barsBanded Suitcase Carry, L 150 ft/R 150 ft

June 19, 2024

Zone 2 Training… Part 1Bike 10min directly into… Part 2AMRAO in 10 mins of:Walking Lunge, 50 ftFarmers Carry, pick load, 50 ft10 Renegade Rows, pick load directly into… Part 3Row 10min directly into… Part 4AMRAP 10 mins of:15 Russian Swings, pick load10 Push-ups5 Box Jumps, 30/24 in Goal: Complete 10 min blocks back to back […]

June 18, 2024

Every 1 min for 12 mins do:Min 1: 12 Clean & Jerks, 115/75 lbsMin 2: 12 Thrusters, 115/75 lbsMin 3: 12 Bar Facing Burpees Post Work3 rounds for quality of:Bike, 3 mins10 L/10 R Samson Stretches10 L/10 Rx [ 1 Reverse Lunge + 1 Banded Lat Stretch ]

June 17, 2024

Part 1 – Deadlift5@75%3@85%ME@95% Part 2 – Bench Press5@75%3@85%ME@95% Accessory Work3 rounds for quality of:10 L/10 Rx [ 1 Single Leg Dumbbell Deadlift + 1 Single Arm Dumbbell Bicep Curl ], pick load20 Med Ball Press Jacks, pick load10 L/10 R Ball Slams, pick loadRest 2 mins