May 13, 2023
8am-10am: Open Gym Teams of 2 – for time:100 Box Jump Overs, 24/20 in70 Toes-to-bars70 Back Squats, 185/125 lbs400 Double Unders*Partners work together to accumulate the work in any order they want.Goal: Sub 18 mins Post Work3 rounds for quality of:12 Barbell Hip Thrusts, pick load15 GHD Plate Muscle Snatches, pick load35 Seated Mini Band […]
May 12, 2023
5 rounds, each round for time, of:9 Deadlifts, 315/225 lbs9 Bench Press, 185/125 lbs*Rest 1:30 between each round. Accessory WorkFor time:Kettlebell Farmers Walk, 53/35 lbs, 400 mKettlebell Front Rack Carry, 53/35 lbs, 200 mKettlebell Overhead Carry, 53/35 lbs, 100 m Post Work 1-2x:10 Alt. Hamstring Sweeps10 Alt. Prone Lying Leg Crossover
May 11, 2023
3 rounds, each round for time, of:10 Strict Pull-ups20 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in30/25 Bike Calories100′ Farmer Carry, 53/35 lbs150 DU’s*Rest 2 mins between each round.Goal: Consistent effort on all rounds and sub 7 mins each round. Post WorkPec Stretch – :60-90 secCouch Stretch – 2 min/sideBanded Lat Stretch – :60 sec/sideAdductor […]
May 10, 2023
“Jerry + some”For time:Run, 1 mi50 Push-upsRow, 2 km35 Push-upsRun, 1 mi20 Push-upsGoal: Sub 30 mins In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly, […]
May 9, 2023
7 rounds for quality of:3 min. Monostructural Cardio, 70%2 Push Press (85%+ 1RM) Post Work Accessory LiftsFor quality:5 Rounds50′ Yoke Carry, pick load, heavy50′ Sled Drag, pick load, heavy
May 8, 2023
Power Snatch 1×2Build up to a heavy set of 2 in 10 mins Then – For time:21 Wall Balls, 20/14 lbs21 Power Snatches, 75/55 lbs7 Bar Facing Burpees18 Wall Balls, 20/14 lbs18 Power Snatches, 75/55 lbs7 Bar Facing Burpees15 Wall Balls, 20/14 lbs15 Power Snatches, 75/55 lbs7 Bar Facing Burpees12 Wall Balls, 20/14 lbs12 Power […]