December 15, 2023
Complete in teams of 2. You go- I go fashion…10 rounds for time of:10 Toes-to-bars10 Kettlebell Swings, 53/35 lbs50 Double UndersWhile Partner A completes one round, Partner B accumulates max bike calories then they switch. Goal: Sub 2 min/round Post Work3 Rounds:1 min Banded Lat Stretch, R/L1 min Wrist Rocks, gentle and easy1 min Child’s […]
December 14, 2023
Every 1 min for 30 mins, alternating between:Min 1: 15/13 Row CaloriesMin 2: 15 Burpees Recovery Row, Bike, or Jog for 5-8 minthen… Foam Roll:HamstringsIT BandUpper Back/Pec:90 sec – 2 min each
December 13, 2023
Deficit Deadlift 5-5-5 Accessory LiftsFor quality:3x 10 Kettlebell Gorilla Rows, pick load3x 10 Weighted Hip Extensions, pick load3x Suitcase Carry, pick load, L 50 ft/R 50 ft Optional Accessory3 rounds for quality of:10 Hip & Back Extensions10 Banded Kneeling CrunchesProne Plank Hold, 20 secs
December 11, 2023
For time:10 Burpee Ring Muscle-ups20 Box Jumps, 36/30 in40/35 Bike Calories60 Shoulder-to-Overheads, 95/65 lbs120 Double Unders Goal: Sub 15 mins Post WorkWeekly Challenge!! This week athletes will be looking to accumulate 10 minutes in a handstand hold. This is a great chance to practice some freestanding work if they are interested in it. This can […]
December 9, 2023
For time:60 Deadlifts, 155/105 lbs40 Push Press, 155/105 lbs20 Clusters, 155/105 lbs* Complete in teams of 2. You go- I go fashion.Teams can break up reps however they see fit splitting the total volume. All the deadlifts must be completed before moving on to the push press and before finishing clusters. Goal: Sub 12 mins […]
December 8, 2023
Part 1AMRAP 15 mins: Bike Calorie directly into Part 2… Part 2AMRAP 15 mins: Sled Push, pick load, 100 ftSandbag Carry, pick load, 100 ftGoal: consistent pace throughoutPost Work3 rounds for quality of:8 L/8 R Side Plank Reach Throughs10 Prone Snow Angels12 Banded Straight Arm Pull Downs