August 19, 2024
Part 1Front Rack Alternating Lunge 10-10-10-10 Part 2Hang Power Clean 2-2-2-2 Accessory Work4x 10 Banded Push-ups4x 10 DB Bicep Curls, pick load4x 6 L/6 R Turkish Sit-ups, pick load Post Work2 min/side Couch Stretch2 min Banded Hip Distraction Good Morning Hold1 min/side Lacross Ball in Pec
August 17, 2024
5 rounds for max reps of:max rep Row Calories, 1 minmax rounds 3 Deadlifts, 275/185 lbs + 6 Toes-to-bars, 1 minRest 1 min Post Work2x 10 WY Negatives, pick load3x 10 Wall Slides
August 16, 2024
3 rounds for time of:400m Medicine Ball Run, pick load21 Kettlebell Swings, 70/53 lbs12 Pull-ups50′ Low Sled Push, 90/70 lbs Goal: Sub 14min Post WorkGHD Paddle, 3x :20secArms Overhead Hip Hinge Hold, 3x :20sec
August 15, 2024
For time:200 Double Unders75 Thrusters, 75/55 lbs50 Box Jumps, 24/20 in25 Dumbbell Push Press, 70/50 lbs Goal: Sub 15 mins Post Work3 Rounds for Quality:90 sec Recovery Cardio10 Dynamic Calf/side10 Samson/Hammie/side
August 14, 2024
10 rounds, 1 min per station, for max reps of:Row CalorieShuttle Run (10m = 1rep)Bike CalorieRest 1 minRotate immediately to the next station every 1 min,the clock does not stop or reset between stations *You can do this with more of a Zone 2 approach with sustained effort and lower intensity or you can treat […]
August 13, 2024
For time:3-6-9-12-15-18Power Clean (135/95)Bar Facing Burpee*Complete 2 rope climbs after each round. Goal: Sub 18 mins Post WorkFor quality:3x 12 V-ups3x 10 L/10 R Turkish Sit-ups, pick load