September 6, 2023
Every 1 min for 30 mins, alternating between:15/13 Bike Calories3 Squat Cleans, 155/105 lbs
September 5, 2023
Back Squat 5-5-5Use the heaviest weight you can for each set.Rest as needed between sets. ACCESSORY:3 rounds for quality of:8 L/8 R Lateral Box Step-ups, pick loadRest 1 min10 Good Mornings, pick loadRest 1 minFarmers Carry, pick load, 100 ftRest 1 min POST WORK:Banded Hamstring Stretch :90 sec/sideTrue Hip 2 min/sideRoll/Smash Quads and Glutes 2 […]
September 2, 2023
Alt EMOM 18 mins:Every 1 min for 18 mins, alternating between:Min 1: 12 Dumbbell Squats, 50/35 lbsMin 2: 10 Over Unders, 24/20 inMin 3: 8 Bar Muscle-upsComplete in teams of 3. Each partner starts on a different movement then rotate throughout. POST WORKFor quality:25 Plate External Rotations, pick load25 L/25 R Side Plank + Lateral […]
August 31, 2023
Complete is teams of 2…7 rounds for time of:Row, 500 m50 Double Unders5 Strict Pull-ups*Row 7000 meters -While one person works the other completes 50 Double Unders and 5 Strict Pull-ups. Rotate every 500 meters POST WORK2-3 Rounds:1min/side Banded Lying Crossover Stretch:30 sec Forward Fold1 min/side Internal Hip Rotation
August 30, 2023
For time:50 Kettlebell Swings, 70/53 lbs75 Wall Balls, 20/14 lbs50 Burpees50 Bike CaloriesGoal: Sub 12 mins ACCESSORYFor quality:3x Dumbbell Overhead Carry, pick load, 100 ft2x 15 Dumbbell Tate Press, pick load2x 10-15 Handstand Push-ups5x 5 Handstand Push-up Negatives (4 sec lower)2x 30 Banded Press
August 29, 2023
“Betty“5 rounds for time of:12 Push Press, 135/95 lbs20 Box Jumps, 24/20 inGoal Sub 12 mins POST WORK1-2 rounds:1 min R/L Banded Lat Stretch1 min R/L Banded Distraction Hip Stretch1 min Foam Roll Lats