August 5, 2024
Part 1 – Deadlift*20 minutes to find 1RM Part 2 – Bench Press*15 minutes to find 1RM Accessory WorkFor quality:2x 150 Banded Hamstring Curls2x 10 Heels Elevated Goblet Squats, pick load2x 16 Alternating Dumbbell Arnold Press, pick load
August 3, 2024
Every 1 min for 18 mins, alternating between:Min 1: Run, 200 mMin 2: 15 Toes-to-barsMin 3: 10 Hang Power Snatches, 95/65 lbs Post WorkRoll/Smash Calves – :90 sec/sideRoll/Smash Upper Back/Lats – 2 minChilds Pose – 2 min
August 2, 2024
“Marco”3 rounds for time of:21 Pull-ups15 Handstand Push-ups9 Thrusters, 135/95 lbsGoal: Sub 12 min U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine […]
August 1, 2024
In 4 mins, for max reps of:Bike 750max reps in remaining time DB Box Step-ups, 50/35 lbs, 24/20 inRest 1:30— then —In 4 mins, for max reps of:Bike 750max reps in remaining time Dumbbell Cleans, 50/35 lbsRest 1:30— then —In 4 mins, for max reps of:Bike 750max reps in remaining time Box Jumps, 30/24 in […]
July 31, 2024
Complete as many rounds as possible in 40 mins of:200 Single UndersRow, 3 minsSandbag Carry, pick load, 400 mGoal: Use loading and pace that allow for HR in Zone 2 the entire workout Post WorkFor quality:100 Band Face Pulls75 Banded Pull Aparts50 Band Front Raises
July 30, 2024
5 rounds for time of:20 Alt. Dumbbell Snatch, 70/50 lbs20 BurpeesGoal: Sub 17 mins Post Work3 rounds for quality of:15 Weighted Sit-ups, pick load12 Alternating Bird Dogs8 L/8 Rx [ 1 Air Squat + 1 Paloff Press ]