June 3, 2024
Heavy Day….new cycle starts today! Part 1 – Deadlift5 – 5 – MEComplete as:65% x 575% x 585% x Max Rep-percentages are based on 90% of your 1 RM Part 2 – Bench Press5 – 5 – MEComplete as:65% x 575% x 585% x Max Rep-percentages are based on 90% of your 1 RM Accessory […]
June 1, 2024
AMRAP in 12 mins of:50 Double Unders10 Box Jump Overs, 24/20 in5 Squat Cleans, 155/105 lbs*Complete in teams of 2. You go- I go fashion.*Partner B holds a Sandbag while Partner A works.Goal: 5+ Rounds each Post Work3 rounds for quality of:10 L/10 R Side Plank Reach Throughs12 Ring Walk Outs
May 31, 2024
For time:50/45 Row Calories 10 R Suitcase Deadlifts, pick loadSuitcase Carry, pick load, R 50 ft10 L Suitcase Deadlifts, pick loadSuitcase Carry, pick load, L 50 ft25 No Push-up Burpees25 Weighted Sit-ups, pick load50/45 Bike Calories16 Alternating Kettlebell Swings, pick load15 Burpees15 Single Leg Crossbody Toes-to-bars50/45 Row Calories20 Kettlebell Swings, pick load10 Burpee Pull-ups10 Strict […]
May 30, 2024
AMRAP in 20 mins of:5 Tempo Front Squats, pick load12 Floor Press, pick loadReverse Sled Drag, pick load, 100 ft20/17 Bike CaloriesGoal: 4+ Rounds (50-60% effort) Post Work3 rounds for quality of:10 Plate Muscle Snatches, pick load20 Seated Banded Rows
May 29, 2024
Part 1Every 2 mins for 12 mins do:15/12 Row CaloriesFarmers Carry, 70/53 lbs, 100 ft directly into…. Part 2Every 2 mins for 12 mins do:15/12 Bike CaloriesDumbbell Overhead Carry, 53/35 lbs, 100 ft Post Work5 rounds for quality of:Flutter Kick, 20 secsRest 10 secsForearm Plank Seesaw, 20 secsRest 10 secs
May 28, 2024
Deload Week! Part 13 rounds for quality of:10 Reverse Nordics10 Pigeon Squats5 L/5 R Eccentric Split Stance Good Mornings, pick load Part 23 rounds for quality of:10 Reverse Lunge + Twists10 L/10 R Lateral Leg Raises30 Banded Hamstring CurlsPart 33 rounds for quality of:5 Eccentric Dumbbell Flies, pick load5 Dumbbell Overhead Tricep Extensions, pick load10 […]