July 13, 2024

10-9-8-7-6-5-4-3-2-1 reps, for time of:Dumbbell Deadlift, 50/35 lbsDumbbell Bench Press, 50/35 lbsDumbbell Clean, 50/35 lbs*Complete in teams of 2. You go- I go fashion.Goal: Sub 12 mins Post WorkAMRAP in 15 mins of:Monostructural Cardio, 2 mins5 Roll Over V-Sits10 L/10 R Lying Thoracic Rotations20 Wrist Rocks (10 front to back, 10 side to side)

July 12, 2024

For time:30/25 Bike Calories60 Kettlebell Swings, 53/35 lbs30/25 Bike CaloriesGoal: Sub 8 min Post WorkFor quality:50 Banded Pull Aparts50 Banded Tricep Extensions50 Banded Press50 L/50 R Banded Split Squats

July 11, 2024

4 rounds for time of:3 Rope Climbs10 Clean & Jerks, 155/105 lbs50 Double UndersGoal: Sub 15 mins Post Work3 rounds for quality of:Sandbag Carry, pick load, 100 ft15 L/15 R Teapots, pick load

July 10, 2024

Part 11 x 1 Cluster*10 minutes to establish a heavy singlePart 2Every 2 mins for 12 mins, alternating between:Min 1: Run, 400 mMin 2: 20 Wall Balls, 20/14 lbs + 20 Pull-ups Post WorkBanded Plank Hold, 3 minsSide Plank Hold, L 1 min/R 1 minFreestanding Handstand Hold, 1 min

July 9, 2024

ZONE 2… Part 1Bike 10 minutesdirectly into… Part 2AMRAP 10 Minutes:5 Lunge + Lunge + SquatsWaiters Walk, pick load, L 50 ft/R 50 ft10 Plank Dumbbell Pull Throughs, 50/35 lbsdirectly into… Part 3Row 10 minutesdirectly… Part 4AMRAP 10 minutesBear Crawl, 50 ft10 L/10 R Single Arm Suitcase Deadlifts, 53/35 lbs5 Handstand Push-ups10 Toes-to-bars Goal: stay […]

July 8, 2024

Part 1 – Deadlift5@75% 3@85% ME@95% -percentages are based on 90% of your 1 RM Part 2 – Bench Press5@75% 3@85% ME@95% -percentages are based on 90% of your 1 RM Accessory WorkEvery 1 min for 12 mins, alternating between:10 Barbell Hip Thrusts, pick load12 Renegade Rows, pick load20 Hollow Rocks