June 24, 2024
Part 1Deadlift5@65%5@75%ME@85% Part 2Bench Press5@65%5@75%ME@85% *use 90% of 1RM to calculate percentages Accessory WorkAMRAP in 10 mins of:6 L/6 R Landmine Snatches, pick load8 L/8 R Single Arm Landmine Rows, pick load10 L/10 R Landmine Deadlifts, pick load20 Russian Twists, pick load Post Work1 min/side Banded Hamstring Stretch1 min/side Pigeon Pose1 min/side Banded Tricep Stretch1 […]
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 ]