May 6, 2023
8am-10am: Open Gym Filthy FiftyFor time:50 Box Jumps, 24/20 in50 Jumping Pull-ups50 Kettlebell Swings, 35/26 lbs50 Walking Lunges50 Knees-to-elbows50 Push Press, 45/35 lbs50 Back Extensions50 Wall Balls, 20/14 lbs50 Burpees50 Double UndersGoal: Sub 25 mins Post WorkFor quality:75 Band Pull Aparts75 Band Face Pulls50 Seated Bent Over Rear Delt Raises, pick load
May 5, 2023
“Jackie”For time:Row, 1000 m50 Thrusters, 45/35 lbs30 Pull-upsGoal: Set a new benchmark or shoot for sub 10 min. Post WorkFor time:18-15-12-9-6-3:Unbroken Toe to Bar100 Single Under after each Round. If athletes drop from the bar it’s an additional 50 single under “penalty”. Pick up the set where you left off if you do drop off […]
May 4, 2023
7 rounds for quality of:Row / Bike, 3 mins 2 Bench Press (85%+ 1RM) Accessory Lifts3 rounds for quality of:50′ Sled Push (heavy)10 L/10 R Single Arm Dumbbell Rows, pick loadRest 2 mins
May 3, 2023
Every 1 min for 10 mins1 Squat Clean*Build in weight until you find a heavy for the day. Back off if needed to finish sets for the remainder of the time. 6 rounds for time of:30 Double Unders5 Strict Handstand Push-ups3 Hang Squat Cleans, 225/155 lbs1 Rope ClimbGoal: Sub 15 mins Post WorkFor quality:3x 6 […]
May 2, 2023
5 rounds for time of:10 Burpee Box Jump Overs, 24/20 in8 D-Ball Over Shoulders, 100/70 lbsRun, 200 mGoal: Sub 15 min Post WorkFoam Roll:Quads: :90 sec/sideIT Band: :60 sec/sideCalves: :60 sec/sideGlutes: :90 sec/sideLats: :60 sec/sideTricep: :60 sec/sideUpper Back: :90 sec
May 1, 2023
Each for time:Row: 7x 500 mRest 2 mins between efforts Post WorkComplete as many rounds as possible in 12 mins of:Kettlebell Front Rack Carry, 53/35 lbs, 200 ftKettlebell Overhead Carry, 53/35 lbs, 100 ftBottoms-up Kettlebell Carry, 35/26 lbs, 50 ft10 Push-ups