March 4, 2024

Part 1Pause Back Squat4-4-4-4 Part 2Push Press4-4-4-4 Accessory WorkFor quality:3 Dumbbell Rollbacks, pick load3 Box Hamstring CurlsHollow Hold, 20 secs6 Dumbbell Rollbacks, pick load6 Box Hamstring CurlsHollow Hold, 20 secs9 Dumbbell Rollbacks, pick load9 Box Hamstring CurlsHollow Hold, 20 secs12 Dumbbell Rollbacks, pick load12 Box Hamstring CurlsHollow Hold, 20 secs9 Dumbbell Rollbacks, pick load9 Box […]

March 2, 2024

Part 1For time:30 Overhead Squats, 75/55 lbs5 Rope Climbs20 Overhead Squats, 75/55 lbs3 Rope Climbs10 Overhead Squats, 75/55 lbs1 Rope Climb Rest 2 minutes Part 2For time:Farmers Carry, pick load, 50 m10 Ring Muscle-upsFarmers Carry, pick load, 40 m8 Ring Muscle-upsFarmers Carry, pick load, 30 m6 Ring Muscle-ups Post WorkCouch Stretch – 2 min/sideBanded Lat […]

March 1, 2024

Open Workout 24.1 For time:21 Dumbbell Snatch (arm 1), 50/35 lbs21 Lateral Burpees Over Dumbbell21 Dumbbell Snatch (arm 2), 50/35 lbs21 Lateral Burpees Over Dumbbell15 Dumbbell Snatch (arm 1), 50/35 lbs15 Lateral Burpees Over Dumbbell15 Dumbbell Snatch (arm 2), 50/35 lbs15 Lateral Burpees Over Dumbbell9 Dumbbell Snatch (arm 1), 50/35 lbs9 Lateral Burpees Over Dumbbell9 […]

February 29, 2024

Part 1Cluster 1×1*find a heavy in Cluster in 10 minutes Part 2For time:10 Thrusters, 135/95 lbs50 Double Unders8 Thrusters, 135/95 lbs40 Double Unders6 Thrusters, 135/95 lbs30 Double Unders4 Thrusters, 135/95 lbs20 Double Unders2 Thrusters, 135/95 lbs10 Double UndersGoal: Sub 8 mins Post Work3 rounds for quality of:Single Arm Kettlebell Carry, pick load, R 50 ft10 […]

February 28, 2024

Part 1AMRAP 12 mins:30/25 Bike Calories20 Alternating Goblet Lunges, 53/35 lbs10 Strict Pull-ups Directly into… Part 2AMRAP 12 mins: 30/25 Row Calories20 Box Jumps, 24/20 in10 Strict Handstand Push-ups Directly into… Part 3AMRAP 12 mins:30/25 Ski Erg Calories20 Medicine Ball Cleans, 20/10 lbs10 Bar Muscle-ups Goal: 3+ rounds each AMRAP Post WorkFor quality:3x 5 WY […]

February 27, 2024

For time:20 Clean & Jerks, 185/125 lbs40 Devil Press, 40/30 lbs60 Toes-to-bars Goal: Sub 18 mins Post Work3 rounds for quality of:Recovery Bike, 2 mins10 Lying Leg Crossovers5 Down Dog-to-Up Dogs