September 9, 2024
Front Squat4-4-4-4 Push Jerk2-2-2-2 Accessory WorkFor quality:Hand-Over-Hand Sled Pull, pick load, 3x 50 ft3x 8 L/8 R Single Leg Deadlifts, pick loadL-Sit Hold, 4x 20 secs
September 7, 2024
For time:300 Double Unders— then —30 Thrusters, 95/65 lbs30 Bike Calories20 Thrusters, 95/65 lbs20 Bike Calories10 Thrusters, 95/65 lbs10 Bike Calories*Complete in teams of 2. Complete as-Buy In:300 Double Unders as a teamThen…30-20-10Thruster (95/65)Calorie Bike-Partner 1 starts on the bike and partner 2 on the barbell. Rotate exercises once both complete the reps.Goal: Sub 13 […]
September 6, 2024
AMRAP in 9 mins of:3 Squat Snatches, 155/105 lbs9 Wall Balls, 20/14 lbsGoal: 5+ Rounds Post Work3 rounds for quality of:Monostructural Cardio, 1:3010 Pigeon Squats5 Roll Over V-Sits
September 5, 2024
For time:Row, 2000 m50 No Push Up Burpee Box Step UpsRow, 1000 m50 Over Unders, 24/20 inRow, 500 m50 Toes-to-bars*OPTION to wear a weight vest if you like Goal: Steady and consistent pace throughout and sub 30 min Post WorkFor quality:Sled Drag, pick load, 200 ftReverse Sled Drag, pick load, 200 ftSled Drag, pick load, […]
September 4, 2024
For time:Run, 800 m40 Kettlebell Swings, 70/53 lbsRun, 400 m20 Kettlebell Swings, 70/53 lbsRun, 200 m10 Kettlebell Swings, 70/53 lbsGoal: Sub 14 mins Post Work3 rounds for quality of:1 L/1 R Pike Around-the-Worlds5 L/5 R Plank Reach Throughs5 L/5 R Kneeling Kettlebell Wraps, pick load
September 3, 2024
Front Squat6-6-6-6 Push Jerk3-3-3-3 Accessory WorkFor quality:Copenhagen Plank, 3x 20 secs3x 8 L/8 R Single Arm Dumbbell Rows, pick load3x 10 L/10 R Single Leg Glute Bridges Post WorkTrue Hip Stretch w/ Band Distraction – 2 min/sideFoam Roll Upper Back – 2 minPigeon Stretch – 2 min/side