March 10, 2023
Every 3 mins for 12 mins do:2 Rope Climbs8 Deadlifts, 65% 1RM12 Kettlebell See-Saw Press, 35/25 lbs*Recovery Bike or Row between sets and Complete at RPE 6-7/10. Post WorkFor distance:20 min Monostructural Cardio*Low-Intensity Sustained Effort of your choice: Row, Bike, Jog, Ski Erg
March 9, 2023
Test 1A single set of Strict Pull-ups for max reps*Add weight if you can do more than 10 consecutive reps Test 2A single set of Strict Ring Dips for max reps*Add weight if you can do more than 10 consecutive reps Test 3A single Supine Plank Hold hold for max time*Hold for max time OR […]
March 8, 2023
Deload week continues…. Every 1 min for 21 mins, alternating between:Min 1: 15/13 Row CaloriesMin 2: 10 Alternating Reverse Lunge Box Step-ups, 24/20 inMin 3: Bear Crawl, 50 ft Post Work2-3 rounds for quality of:10 Prone Snow Angels5 WY Negatives
March 7, 2023
As many reps as possible in 10 mins of:Bike Calories Then – Every 1 min for 10 mins. 1x [ 1 Hang Power Snatch + 1 Power Snatch ]60% 1RM Power Snatch Rest 2 mins before the part… Every 1 min for 10 mins.1x [ 1 Hang Power Clean + 1 Power Clean + 1 […]
March 6, 2023
Deload Week! Part 1Goblet Squat 1 x 20Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top. Goal: 1/2 your body weight for all 20 reps! Part 23 rounds for quality of:10 Tempo Bench Press (:03 down/:03 up)15 Hanging Leg […]
March 4, 2023
8am-10am: Open Gym For time:50 Row Calories— then —3 rounds of:20 Medicine Ball Cleans, 20/14 lbs20 Medicine Ball Sit-ups, 20/14 lbs— then —50 Row Calories Goal: Sub 15 mins