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
June 15, 2024
Complete chipper style with a buddy, dividing reps any way you like…. For time:50 Burpees50 Pull-ups200 Double Unders50 Dumbbell Overhead Lunges, 50/35 lbs50 Handstand Push-ups200 Double Unders50 Kettlebell Swings, 53/35 lbs50 Toes-to-bars200 Double UndersGoal: Sub 25minPost Work3 rounds for quality of:10 Wall Slides12 L/12 R Banded External Rotations10 PVC Pass Throughs
June 14, 2024
5 rounds for time of:Run, 200 mSled Drag, pick load, 100 ft12 Alternating Dumbbell Snatches, 50/35 lbsGoal: Sub 15minPost Work3 rounds for quality of:Sandbag Carry, pick load, 100 ftWeighted Plank Hold, pick load, 45 secsRest 1 min
June 13, 2024
For time:Bike, 3000Run, 1 miRow, 2000 mRun, 1 miBike, 3000Goal: Stay in Zone 2 Cap: 45 mins Post Work30 Skull Crushers, pick load40 Preacher Curls, pick load50 Box Hamstring Curls
June 12, 2024
Every 1 min for 15 mins, alternating between:Min 1: 20 Wall Balls, 20/14 lbsMin 2: 20 Box Jump Overs, 24/20 inMin 3: Rest Post Work4 rounds for quality of:6 L/6 R Banded Side Plank Rows, pick load10 Dragonflies
June 11, 2024
Part 1Split Jerk1 x 2 Part 2AMRAP in 9 mins of:3 Clean & Jerks, 185/125 lbs9/7 Row CaloriesHandstand Walk, 50 ft Post Work:30 sec in each spot 3-way Shoulder Stretch1 min Foam Roll Lats2 min Foam Roll Thoracic