January 22, 2024
Weekly ChallengeAccumulate 75 Strict Toes to Bar Part 1Front Squat5-5-5 Part 2Bench Press5-5-5 Accessory5 rounds for quality of:10 L/10 R Landmine Snatches, pick load10 Landmine Rotations, pick load1x [ 15 Forearm Plank Seesaws + Plank Hold, 20 secs ]
January 20, 2024
For time:400 Double Unders200 Wall Balls, 20/14 lbs100 Kettlebell Swings, 70/53 lbs50 Handstand Push-ups* Complete in teams of 2. Share reps as you like.Goal: Sub 20 mins Post Work3x Barbell Overhead Hold, pick load, 30 secs3x Barbell Back Rack Hold, pick load, 30 secs Barbell Overhead Hold- use 1RM of Strict PressBarbell Back Rack Hold- […]
January 19, 2024
21-18-15-12-9 reps, for time of:Row CalorieToes-to-barGoal: Sub 12 mins Post WorkFor quality:2x 15 Incline Dumbbell Hammer Curls, pick load3x 10 Skull Crushers, pick load
January 18, 2024
Part 1Hang Cluster1 x 1*find a heavy single in 12 minutes Part 23 rounds for time of:20/17 Bike Calories10 Thrusters, 135/95 lbs5 Ring Muscle-ups Goal: Sub 10 mins Post Work3 rounds for quality of:10 Prone Snow Angels10 Dumbbell Cuban Press, pick load
January 17, 2024
“Dallas 5”AMRAP in 5 mins of:Burpee— Rest 1 min —AMRAP in 5 mins of:7 Deadlifts, 155/115 lbs7 Box Jumps, 24/20 in— Rest 1 min —AMRAP in 5 mins of:Dumbbell Turkish Get-up, 40/20 lbs— Rest 1 min —AMRAP in 5 mins of:7 Snatches, 75/55 lbs7 Push-ups— Rest 1 min —AMRAP in 5 mins of:Row Calorie Post […]
January 16, 2024
Every 1 min for 12 mins, alternating between:Min 1: 10 Over Unders, 24/20 inMin 2: Plate Push, 70/45 lbs, 50 ftMin 3: Farmers Carry, 70/53 lbs, 100 ft Post Work Bike/Row/Jog for 10-15 min at a recovery pace immediately following the workout