March 11, 2024
Part 1Pause Back Squat3-3-3 Part 2Push Press3-3-3 AccessoryEvery 4 mins for 12 mins do:5 L/5 R Kneeling Kettlebell Halos, pick load10 L/10 R Bulgarian Split Squat Jumps30 Banded Horizontal Rows
March 9, 2024
Complete in teams of 2. You go- I go fashion… For time:10 rounds of (5 each):10 Devil Press, 40/30 lbsDumbbell Walking Lunge, 40/30 lbs, 50 ft— then —Partner Run, 800 m (stay together)Goal: Sub 20 mins Post Work400m Farmers Carry (53/35)
March 8, 2024
REMINDER…Open judging will only happen during the 5:30pm class. Open Workout 24.2AMRAP in 20 minutes of:300-meter row10 deadlifts (185/125)50 double-unders Post WorkRoll/Smash calves 2min/ea.Banded Hamstring Stretch 1min/ea.Pigeon Stretch 2min/ea.Forward Fold 2min
March 7, 2024
For time:Bike, 5 mins— then —2 rounds of:Sandbag Bear Crawl Drag, pick load, 50 ftSandbag Front Rack Carry, pick load, 100 ftSandbag Bear Crawl Drag, pick load, 50 ftSandbag Front Rack Carry, pick load, 100 ftRun, 5 mins— then —2 rounds of:15 R Single Arm Push Press, pick loadSingle Arm Overhead Carry, pick load, R […]
March 6, 2024
Part 1Sumo Deadlift 1×3*find a heavy set of 3 in 10 minutesPart 2Every 1 min for 14 mins, alternating between:10 Burpee Box Jump Overs, 24/20 in50 Double Unders11 Burpee Box Jump Overs, 24/20 in55 Double Unders12 Burpee Box Jump Overs, 24/20 in60 Double Unders13 Burpee Box Jump Overs, 24/20 in65 Double Unders14 Burpee Box Jump […]
March 5, 2024
AMRAP in 9 mins of:3 Push Jerks, 185/135 lbs6 Bar Muscle-ups9 Kettlebell Swings, 70/53 lbsGoal: 6+ rounds Post WorkRecovery:Bike until the running clock hits 17 minutes