July 8, 2023
Teams of 2 – for time:Sled Drag, 90/70 lbs, 1 miFarmer Carry, 53/35 lbs, 1 mi Complete in teams of 2. One person drags the sled while the other does the Farmer’s Carry. You can only drag the sled while your partner is doing the Farmers Carry and vice versa. Switch whenever and as often […]
July 7, 2023
Every 5 mins for 30 mins, alternating between:A. Run, 400 m + 15 Kettlebell Swings (53/35) + 8 Pull-upsB. 15 Wall Balls (20/14)+ 12/9 Row Calories + 6 HSPU*This is 6 total rounds. Rounds 1, 3 and 5 will you working through A. Rounds 2, 4 and 6 will have you working through B. Goal: […]
July 6, 2023
Part 1Every 1 min for 10 mins do:2 Banded Deadlifts (50% 1 RM)5 Banded Push-ups*Banded Deadlifts- focus on SPEED starting from a dead stop on each rep Part 2Every 1 min for 10 mins do:2 Back Squats, 50% 1RM5 Seated Box Jumps Post Work3 rounds for quality of:10 Scap Pull-ups7 1/4 Turkish Get Ups (R), […]
July 5, 2023
5 rounds, each round for time, of:35/28 Bike CaloriesREST 1:1 between each round.NOTE: Adjust calories to keep each effort no more than 2:30 Post Work3 rounds for quality of:Kettlebell Front Rack Hold, 53/35 lbs, 45 secs20 Sit-upsKettlebell Overhead Hold, 53/35 lbs, 45 secsBanded Plank Hold, 45 secs*rest as needed after each round
July 4, 2023
HAPPY 4TH! 9am class ONLY today! “Wes” w/a partner…For time:Run 800 meters with a 25/15-lb. plate– then –14 rounds of:5 Strict pull-ups4 Burpee box jumps (24/20)3 Cleans (185/135)– then –Run 800 meters with a 25-lb. plateGoal: Get it done*Run together passing off plate as needed. Alternate the 14 rounds in a you go, I go […]
July 3, 2023
July 3, 2023Regular schedule today!July 4th – 9am ONLY! DELOAD WEEK (minus July 4th :)) Jog 1 milethen –AMRAP 8min:7 L/7 R Single Arm Kettlebell Swings, 53/35 lbs5 L/5 R Single Kettlebell Front Squats, 53/35 lbs7 L/7 R Single Arm Kettlebell Push Press, 53/35 lbs5 L/5 R Single Arm Kettlebell Squat Cleans, 53/35 lbs15 Barbell […]