November 8, 2023
Deadlift 5-5-5Use the heaviest weight you can for each set. Accessory LiftsFor quality:2x 12 Barbell Rows, pick load2x 30 Banded Lat Pull Downs3x 10 Weighted AbMat Sit-ups, pick load Post Work3 rounds for quality of:10 ATYTs10 Shoulder Taps
November 7, 2023
AMRAP in 10 mins of:40 Front Squats, 155/105 lbs60 Row Calories60 Toes-to-barsGoal: 1+ Round Post WorkAMRAP 15 mins: Monostructural Cardio, 1 min10 Eccentric Pigeon Squats10 Thread-the-Needles5 Jefferson Curls, pick load*Slow stretching for low back shoulders, hips, and glutes to aid in recovery.
November 6, 2023
4 rounds for time of:30 Bike Calories20 Box Jumps, 24/20 in30 Ski Erg Calories20 Pull-upsGoal: Sub 30 mins
November 4, 2023
For time:21 Bar Muscle-ups42 Row Calories18 Bar Muscle-ups36 Row Calories15 Bar Muscle-ups30 Row Calories12 Bar Muscle-ups24 Row Calories9 Bar Muscle-ups18 Row Calories6 Bar Muscle-ups12 Row Calories3 Bar Muscle-ups6 Row Calories*Complete in teams of 2. Athletes must keep the movements and reps in order but can share the work any way they like. Post Work2 – […]
November 3, 2023
21-15-9 Thruster, 115/75 lbsClean & Jerk, 115/75 lbs Post Work3-way Banded Shoulder Stretch::30-:60 sec at each position Foam Roll, 5 minutes:Quads, Lats, and Back
November 2, 2023
AMRAP in 15 mins of:5 Shuttle Runs, 20 m10 Burpee Box Jumps6 Shuttle Runs, 20 m11 Burpee Box Jumps7 Shuttle Runs, 20 m12 Burpee Box Jumps8 Shuttle Runs, 20 m13 Burpee Box Jumps9 Shuttle Runs, 20 m14 Burpee Box Jumps10 Shuttle Runs, 20 m15 Burpee Box Jumps11 Shuttle Runs, 20 m16 Burpee Box Jumps12 Shuttle […]