September 23, 2024
Part 1Pause Squat4-4-4-4 Part 2Power Snatch3-3-3-3 Accessory Work3x 8 Weighted Pull-ups, pick loadT Balance Hold, 3x L 20 secs/R 20 secs Post WorkBanded Shoulder Stretch – :90 sec/sideRoll/Smash Quads and Glutes – 2 min+/side
September 21, 2024
20 rounds for time of:5 Pull-ups3 Deadlifts, 185/155 lbs1 Power Clean, 185/155 lbs*Complete in teams of 2. You go- I go fashion for 10 rounds each. Goal: Sub 20 mins Post WorkFor quality:30 Plate External Rotations, pick load30 Plate Ts, pick load30 Y Raises, pick load15 L/15 R Plate Halos, pick load
September 20, 2024
3 rounds for time of:50 Wall Balls, 20/14 lbsDumbbell Bear Crawl, pick load, 100 ft Goal: Sub 15 mins Post Work3 rounds for quality of:10 L/10 R Standing Teapots, pick load20 Alternating Dead Bugs
September 19, 2024
AMRAP in 15 mins of:5 Push Jerks, 155/105 lbs10 Toes-to-bars20 Box Jumps, 24/20 in Goal: 5+ rounds Post WorkAMRAP 10 mins:Easy Bike, 1:3010 Thread-the-Needles10 Kneeling Shoulder Taps5 Cobra To Downward Dogs
September 18, 2024
2 rounds for time of:30 Shuttle Runs, 10 m30 Bike Calories30 Row Calories60 Double Unders20 Shuttle Runs, 10 m20 Bike Calories20 Row Calories40 Double Unders10 Shuttle Runs, 10 m10 Bike Calories10 Row Calories20 Double Unders Goal: Sub 35 min. Post WorkReverse “Tabata” 12 x 10 secs / 20 secsTabata Chin Over Bar HoldTabata Bottom Dip […]
September 17, 2024
For time:50 Man Makers, 50/35 lbsGoal: 20 mins Post Work1 min/side Banded Tricep Stretch2 min/side Banded Couch Stretch3 x 10 Good Morning