Week of October 21, 2024
October 19, 2024
Complete in teams of 2. You go- I go fashion… 5 Rounds EACH:Partner A:5 Ring Muscle-ups16 Alt Dumbbell Snatch (70/50)50 Double UndersPartner B:Recovery Cardio Goal: Sub 17 mins Post Work3 rounds for quality of:10 L/10 R Single Leg Pike Compressions15 L/15 R Paloff Press
October 18, 2024
Grunt Work with a BuddyFor time:Kettlebell Front Rack Carry, 1000 ftDumbbell Bear Crawl, 1000 ftSled Drag, pick load, 1000 ft300 Box Step-upsBike Calorie*One partner chips away at the grunt work while the other accumulates calories on the bike. Switch as often as you like completing all of one movement before moving on to the next. […]
October 17, 2024
For quality:6 L/6 R Eccentric Bulgarian Split Squats + Rock Backs, pick loadPigeon Stretch, L 2 mins/R 2 minsSprinter Stretch, L 2 mins/R 2 mins–then–2 rounds of:10 Tempo Goblet Squats, pick load10 L/10 R Single Leg Glute Bridge, pick loadSled Drag, pick load, 100 ft–then–5 Eccentric Dumbbell Lat Pull Overs, pick loadBanded Tricep Stretch, L […]
October 16, 2024
AMRAP in 10 mins of:50′ Walking Lunge20 Plate Ground-to-Overheads, 45/25 lbs10 Push-ups (feet on plate)50 Plyo Skiers Post WorkFor quality:200 Seated Banded Leg Curls200 Seated Calf RaisesBanded Lateral Walk, L 100 ft/R 100 ft*accumulate reps
October 15, 2024
AMRAP 25 min:1 High Hang Snatch + Low Hang Snatch + Snatch from the floor (add 5-10lbs each round)4 R/L Devils Press (35/25)10 High Box Jumps (30/24)40/35 Calorie Bike Goal: 4+ Rounds**Squat or Power Snatch**Build in load across sets for the Snatch Post Work3 rounds for quality of:5 PVC Pass Throughs10 Prone Snow Angels15 Banded […]