October 11, 2023
4 rounds for time of:Run, 400 m6 Ring Muscle-ups3 Power Cleans, 205/165 lbsGoal: Sub 15 mins Post Work4 rounds for quality of:Lying Banded Hamstring Curl, L 30 secs/R 30 secsStatic Bird Dog Hold, L 30 secs/R 30 secs
October 10, 2023
For time:100 American Kettlebell Swings, 70/53 lbs*Every 1 min (starting at 0:00) complete:5 Wall Balls, 20/14 lbsGoal: Sub 12 mins Post Workout3 rounds for quality of:12 Hollow Rocks12 Hollow Flutter KicksRest 15 secs10 Alternating Tuck Ups10 Tuck-upsRest 15 secs8 Alternating V-ups8 V-upsRest 1 min
October 9, 2023
Back Squat 1RM in 20 minutes Accessory Lifts3 Rounds For quality:10 Heels Elevated Goblet Squats, pick load10 Banded Sumo Deadlifts, pick load10 Reverse Grip Bicep Curls, pick load Post Work 2x:1 min/side Banded Hamstring Stretch + Nerve Floss1 min/side True Hip Stretch
October 7, 2023
Today we have a great team workout for athletes to finish off the week with! Teams will work in 5 minute blocks starting with finding a heavy combined front squat total then moving to the bike. Athletes can share this work however they choose to work toward max calories. They will then finish with a […]
October 6, 2023
9 rounds for time of:3 Ring Muscle-ups9 Kettlebell Swings, 70/53 lbs21 Double UndersGoal: Sub 14 mins Post WorkFor quality:3x 5 Kneeling Jump-ups2x Press Jack, 15 secs
October 5, 2023
For time:20 Thrusters, 115/75 lbsRun, 400 m20 Burpee Pull-upsRun, 400 m20 Clean & Jerks, 115/75 lbsGoal: Sub 12 mins Post WorkFor quality:3x 12 Kneeling Landmine Press, pick load3x 10 Alternating Rotational Slam Balls, pick load