February 12, 2024
Part 1Front Squat3-8-3-8*use the heaviest weight for each set Part 2Bench Press3-8-3-8*use the heaviest weight for each set Accessory WorkAMRAP in 8 mins of:6 Weighted Strict Pull-ups, pick load8 L/8 R Goblet Lateral Lunges, pick load10 L/10 R Single Arm Ipsilateral Dumbbell Press, pick load
February 10, 2024
9 rounds, 1 min per station, of:Calorie RowDouble UnderRest 1 min Perform this like “Fight Gone Bad,” by rotatingimmediately to the next station every 1 min,the clock does not stop or reset between stations. Post WorkAMRAP 8 mins of:10 R Teapots, pick loadSingle Arm Suitcase Carry, pick load, R 50 ft10 L Teapots, pick loadSingle […]
February 9, 2024
Part 1AMRAP 5 mins:5 Snatches, 115/75 lbs8 Burpee Over BarsGoal: 4+ rounds Rest 3 mins… Part 2AMRAP 4 mins of:3 Snatches, 135/95 lbs6 Alternating Dumbbell Farmers Carry Box Step-ups, 50/35 lbsGoal: 3+ rounds Rest 3 mins… Part 3AMRAP 3 mins of: 1 Snatch, 155/105 lbs 3 Ring Muscle-upsGoal: 3+ rounds Post WorkRecovery/Blood FlowBike until clock […]
February 8, 2024
Part 1Split Jerk 3-3-2-2-2 Use the heaviest weight you can for each set.Rest as needed between sets. Part 22 rounds for time of:Sled Push, 70/45 lbs, 200 ft15 Manmakers, 50/35 lbsGoal: Just get it done
February 7, 2024
AMRAP in 20 mins of:5 Power Cleans, 155/105 lbs10 Toes-to-bars10 Box Jumps, 24/20 in15/12 Row CaloriesGoal: 5+ Rounds Post Work4 rounds for quality of:Side Plank Hold, L 20 secs/R 20 secs20 Alternating Dead BugsRest 30 secs
February 6, 2024
4 rounds for time of:25/20 Bike Calories30 Air Squats15 Kettlebell Swings, 70/53 lbs10 Ring Push-upsGoal: Sub 15 min*In 15 min see how far you can get! Hard cap at 15 min.Post Work3 rounds for quality of:10 WY Negatives, pick load10 Plate External Rotations, pick loadBanded Lat Pull Down Hold, 30 secs