January 29, 2024
Part 1Front Squat 3-3-3 Part 2Bench Press3-3-3 AccessoryEvery 4 mins for 12 mins do:20 Band Pull Throughs12 Alternating Single Arm Dumbbell Rows, pick load20 Abmat Sit-ups
January 27, 2024
In teams of 2 for time: 12 Bar Muscle-ups10 Deadlifts, 225/155 lbs9 Bar Muscle-ups10 Deadlifts, 225/155 lbs6 Bar Muscle-ups10 Deadlifts, 225/155 lbs3 Bar Muscle-ups10 Deadlifts, 225/155 lbs Complete as-While Partner 1 is on the Muscle-ups, Partner 2 completes the Deadlifts. Switch while descending reps until completion. Goal: Sub 10 mins Post Work3 rounds for quality […]
January 26, 2024
“Brehm”For time:10 Rope Climbs, 15 ft20 Back Squats, 225/155 lbs30 Handstand Push-ups40 Row Calories Goal: Sub 16 mins U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy […]
January 25, 2024
AMRP in 12 mins of:50 Double Unders15/13 Bike Calories10 Box Jumps, 30/24 in Goal: 4+ rounds Post WorkRecovery bike until the running clock hits the 20 minute mark.
January 24, 2024
Part 1Muscle Clean 1, using heaviest weight per setPower Clean 1, using heaviest weight per setSquat Clean 1, using heaviest weight per set Part 23 rounds for time of:5 Push Jerks, 135/95 lbs10 Hang Squat Cleans, 135/95 lbs15 Toes-to-bars25 Wall Balls, 20/14 lbs20 Plank DB Pull Thru’s, 50/35 lbs Goal: Sub 16 mins
January 23, 2024
Every 1 min for 24 mins, alternating between:Min 1: 15/13 Bike CaloriesMin 2: 10 Dumbbell Burpee Deadlifts, 50/35 lbsMin 3: 15/13 Bike CaloriesMin 4: 5 Weighted Pull-ups, pick load Post Work“Tabata” 8 x 20 secs / 10 secsTabata Flutter KickTabata Hanging Knee To Opposite Elbow