August 28, 2023
Back Squat7-7-7Use the heaviest weight you can for each set. ACCESSORY3 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 WORKTabata Hollow HoldTabata Static Bird Dog HoldTabata Static Bird Dog HoldTabata interval is 20 secs of work […]
August 26, 2023
In teams of 2, complete:2 rounds for time of:Run, 400 m50 Bench Press, 135/95 lbs25 Ring Muscle-ups* Run together and share the reps as you like.Goal: Sub 18 mins Post Work2-3 rounds for quality of:5 L/5 R Side Plank Reach Throughs10 Plank Shoulder Taps15 Banded Behind-the-Neck Press
August 25, 2023
For time:100 Double Unders21 Box Jumps, 30/24 in15 Devil Press, 50/35 lbs9 Front Squats, 185/125 lbs15 Devil Press, 50/35 lbs21 Box Jumps, 30/24 in100 Double Unders Goal: Sub 13 mins Post WorkFor quality:3x Slam Ball, pick load, 15 secs3x Plate Plyo Skier, 20 secs
August 24, 2023
3 rounds for time of:Barbell Overhead Walking Lunge, 135/95 lbs, 50 ft20/17 Bike CaloriesGoal: Sub 8 mins Post Work3 Rounds for quality:20 Weighted AbMat Sit-ups, pick load10 L/10 R Teapots, pick load
August 23, 2023
For time:Run, 1600 mRow, 2000 mBike, 3000Goal: Sub 32 mins Post Work2 Rounds:1-2min per side Hurdler Stretch:30sec per side Dynamic Calf
August 22, 2023
Complete as many rounds as possible in 20 mins of:12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 lbs5 Pull-ups10 Push-ups15 Air Squats5 Pull-ups10 Push-ups15 Air SquatsGoal: 5+ rounds Post WorkFor quality:3x Barbell Row Hold, pick load, 20 secs3x Front Foot Elevated Split Squat Hold, pick load, 15 secs3x Plank Hold, 30 […]