April 25, 2024
5 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 150 ft10 Dumbbell Burpees, 50/35 lbsDumbbell Bear Crawl, 50/35 lbs, 50 ft Goal: Sub 15 mins Post Work3 rounds for quality of:15 Toes-to-bars10 L/10 R Squat Paloff Press5 L/5 R Kettlebell Chops, pick load
April 24, 2024
Part 1800m Run directly into… Part 2AMRAP in 10 mins of:5 Pull-ups10 Push-ups15 Air Squats directly into… Part 3For time:Run, 1 mi— then —5 rounds of:5 Pull-ups10 Push-ups15 Air Squats Post Work2 min Banded Hip Stretch/side:90 sec Banded Lat Stretch/sideFoam Roll and Smash Upper Back/Lats
April 23, 2024
In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Double UndersRest 2 mins— then —In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Power Snatches, 135/95 lbsRest 2 mins— then —In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Box Jump Overs, 24/20 […]
April 22, 2024
Weekly ChallengeAccumulate 60 min of walking with a weight vest Part 1Back Squat1 x 1Part 2Tempo Back Squat8-6-4 Accessory Work3 rounds for quality of:10 L/10 R Single Arm Glute Bridge Floor Press, pick load8 L/8 R Skater Squats, pick load10 Landmine Sit Ups, pick loadRest 2 mins
April 20, 2024
For time:200 Bike CaloriesYoke Carry, pick load, 600 ft100 Toes-to-bars600 Double Unders*Complete in teams of 2. Share reps as you likened accumulate in any order. Goal: Sub 35 mins Post Work3 rounds for quality of:20 Landmine Rotations, pick loadHollow Hold, 30 secs
April 19, 2024
Part 1Strict Press1 x 2*find a heavy double in 10 min For time:12 Thrusters, 155/105 lbs12 Bar Muscle-ups9 Thrusters, 155/105 lbs9 Bar Muscle-ups6 Thrusters, 155/105 lbs6 Bar Muscle-upsGoal: Sub 9 mins Post Work5 rounds for quality of:Hollow Body Plank Hold, 45 secsFarmers Hold, 70/50 lbs, 30 secsRest 1 min
