October 14, 2024
Still have plenty of days to hit your 16+ days this month for IRON WILL! For quality:Row, 1000 m10 Hanging Knee Raises8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Single Leg Deadlifts, pick load2 Wall WalksRow, 750 m16 Strict Toes-to-bars8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Single Leg Deadlifts, pick […]
October 12, 2024
For time:20 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 20 m35 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 35 m50 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 50 m Goal: Sub 13 mins Post Work3 rounds for quality of:Banded Plank Hold, 20 secsGHD Paddle, 20 secsRest 1:30
October 11, 2024
Teams of 3 For time:120 Toes-to-bars90 Clean & Jerks, 155/105 lbs60 Bar Muscle-ups *Complete in teams of 3. Partners share the work however they want but must complete one exercise before moving on to the next, one person works at a time. Post Work5 rounds for quality of:Farmers Carry Hold, pick load, 20 secsFront Rack […]
October 10, 2024
Part 1Every 1 min for 12 mins, alternating between:Min 1: 15 BurpeesMin 2: 20 Box Jumps, 24/20 inMin 3: 60 Double Unders Part 2Hang Power Clean3-3-3-3-3*find a heavy set of 3 within 5 sets Post Work3 rounds for quality of:10 Prone Snow Angels10 L/10 R Plate External Rotations, pick load30 Banded Face Pulls
October 9, 2024
5 rounds for time of:15 Thrusters, 95/65 lbs15 Chest-to-bar Pull-upsRun, 400 m Goal: Sub 17 mins Post Work3 rounds for quality of:Recovery Bike, 2 mins10 L/10 Rx [ 1 Sprinter Stretch + 1 Samson Lunge ]10 Thread-the-Needles
October 8, 2024
50-40-30-20-10Calorie Bike5-4-3-2-1Deadlift (pick load) Immediately into…. 10-20-30-40-50Calorie Bike1-2-3-4-5Push Press (for total load) Post Work“Tabata” – Flutter Kicks, Hip Hinges, and Side Plank Pulses : 5 x 20 secs / 10 secsTabata Flutter KickTabata Hip HingeTabata Side Plank Pulse
