April 8, 2023
8am-10am: Open Gym For time:10 Rope Climbs40 Handstand Push-ups60 Box Jump + Air Squats, 24/20 in40 Push Jerks, 135/95 lbs200 Double Unders Goal: Sub 20 min Post WorkFor quality:3x 10 L/10 R [ 1 Split Squat + 1 Split Stance Good Morning ], pick load3x 8 Kang Squats, pick loadSled Drag Face Pull, pick load, […]
April 7, 2023
3 RoundsAMRAP in 5 mins of:12/9 Bike Calories6 Hang Power Cleans, 185/125 lbs3 Bar Muscle-upsRest 1:30 between each roundGoal: Maintain the same rounds on each AMRAP Midline/Shoulder MaintenanceComplete as many rounds as possible in 8 mins of:Double Kettlebell Overhead Carry, pick load, 50 ft10 L/10 R Kettlebell Figure 8s, pick load15 Band Pull Aparts10 Banded […]
April 6, 2023
7 rounds for quality of:Bike, 3 mins2 Front Squats, 85% 1RM*Bike @ 70% effort Accessory Lifts5 rounds for quality of:Yoke Carry, pick load, 100 ftSled Drag, pick load, 100 ftRest 1:30
April 5, 2023
5 rounds for time of:15 Dumbbell Burpees, 40/25 lbs15 Dumbbell Squats, 40/25 lbsGoal: Sub 13 min Stretch/Recovery::90 sec Pec Stretch/side:60 sec Lying Leg Crossover Stretch/side:90 sec True Hip Stretch/side
April 4, 2023
Every 1 min for 15 mins, alternating between:Min 1: 20/17 Row CaloriesMin 2: 15 Toes-to-barsMin 3: 5 Shuttle Runs, 50 ft*Shuttle Runs- 25 ft down and back Post WorkFor quality:50 L/50 R Banded Split Stance Good Mornings50 Banded Face Pulls100 Banded Leg Curls
April 3, 2023
Hang Power Clean 1×1*10 minutes to find a heavy single 10-15-20 reps, for time of:[ 1 Kettlebell Clean + 2 Alternating Kettlebell Reverse Lunges ], 53/35 lbsStrict Pull-upGoal: Sub 12 min