April 22, 2023
8am-10am: Open Gym 5 rounds for time of:Run, 200 m21 Kettlebell Swings, 53/35 lbs12/10 Ski Erg CaloriesGoal: Sub 15 min Post WorkBulgarian Split Squat 12-12-12, using heaviest weight per setHalf Kneeling Kettlebell Press 12-12-12, using heaviest weight per setNote:6 reps/side Bulgarian Split Squat6 reps/side Half Kneeling Kettlebell Press
April 21, 2023
3 rounds for time of:20 Box Jumps, 24/20 in10 Clean & Jerks, 135/95 lbsGoal: Sub 8 mins Strongman FunFor quality:4 Rounds100′ Sled Drag + Farmers Carry1 minute Plank Post Work 1x:1 min/side Kneeling Glute Stretch10 Alternating Dynamic Calf Stretch
April 20, 2023
4 rounds for quality of:1 min Jump Rope2 min Handstand Walk / Handstand Hold Practice3 min Dball Ground-to-Box*many options for the Handstand walk will be given Treat this as a “skill” day with some fun Dball work tossed in the mix. Load should be moderate on the Dball allowing for steady movement. If possible, alterntate […]
April 19, 2023
Every 1 min for 32 mins, alternating between:Min 1: BikeMin 2: 2 Back Squats, pick loadMin 3: BikeMin 4: 5 L/5 Rx ¼ Turkish Get-ups, pick load*Back Squats start roughly at 60% of your 1RM and increase weight each round building to heavier sets. Post Work3 Rounds for Quality:10 Hip Extension + :05 sec hold […]
April 18, 2023
Every 4 mins for 20 mins do:12/10 Row Calories9 Dumbbell Deadlifts, 50/35 lbs6 Dumbbell Hang Power Cleans, 50/35 lbs3 Dumbbell Push Press, 50/35 lbsBear Crawl, 50 ft*sub out KB’s, sandbags, bar as needed or desired Post Work3 rounds for quality of:15 Weighted Sit-ups, pick loadSide Plank, L 20 secs/R 20 secs
April 17, 2023
DELOAD WEEK! Starting off another deload week! Our goal here is to give you the opportunity to back off on intensity and overall volume to focus on recovery. Flow WorkoutFor quality:Jog, Bike or Row, 3 minsSingle Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft10 L/10 R Lateral Med Ball Throws, pick load10 […]