July 29, 2024
Part 1 – Deadlift 75% x 585% x 395% x Max Rep-percentages are based on 90% of your 1 RM and increase loads 5-10 lbs from week 6 Part 2 – Bench Press75% x 585% x 395% x Max Rep-percentages are based on 90% of your 1 RM and increase loads 5-10 lbs from week […]
July 27, 2024
Complete in teams of 2. You go- I go fashion… For time:27 Pull-ups10 Power Snatches, 95/65 lbs24 Pull-ups10 Power Snatches, 95/65 lbs21 Pull-ups10 Power Snatches, 95/65 lbs21 Handstand Push-ups8 Power Snatches, 135/95 lbs18 Handstand Push-ups8 Power Snatches, 135/95 lbs15 Handstand Push-ups8 Power Snatches, 135/95 lbs18 Over Unders, 24/20 in6 Power Snatches, 155/105 lbs15 Over Unders, […]
July 26, 2024
“White”5 rounds for time of:3 Rope Climbs, 15 ft10 Toes-to-bars21 Plate Overhead Walking Lunges, 45/25 lbsRun, 400 m Goal: Sub 25 min U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on […]
July 25, 2024
Part 1Weighted Pull-up 1-1-1-1-1, using heaviest weight per setWeighted Dip 1-1-1-1-1, using heaviest weight per set Part 2AMRAP in 10 mins of:5 Bar Muscle-ups10 Box Jumps, 30/24 in15 KB Deadlifts, 70/53 lbsGoal: 4+ Rounds 3 rounds for quality of:Single Arm Kettlebell Overhead Carry, pick load, L 50 ft/R 50 ft10 Eccentric Dumbbell Flies, pick load5 […]
July 24, 2024
6 rounds for time of:3 Hang Power Cleans, 135/95 lbs4 Front Squats, 135/95 lbs2 Push Jerks, 135/95 lbs8 Burpee Over BarsFarmers Carry, 53/35 lbs, 100 ft Goal: Sub 15 mins Post WorkAccumulate 400 meters of a Sled Drag
July 23, 2024
For time:Run, 5 minsBike, 5 minsRow, 5 minsRun, 4 minsBike, 4 minsRow, 4 minsRun, 3 minsBike, 3 minsRow, 3 minsRun, 2 minsBike, 2 minsRow, 2 minsGoal: Stay in Zone 2 for all 42 minutes Post Work – 2×1 min/side Pigeon Stretch10 Eccentric Calf Stretch:30 sec/side Reaching Child’s Pose10 Cat Cows