June 10, 2024
Part 1 – Deadlift3 – 3 – MEComplete as:70% x 380% x 390% x Max Rep-percentages are based on 90% of your 1 RM Part 2 – Bench Press3 – 3 – MEComplete as:70% x 380% x 390% x Max Rep-percentages are based on 90% of your 1 RM Accessory Work4 rounds for quality of:8 […]
June 8, 2024
Complete in teams of 2. Share reps as you like… For time:Barbell Carry, 135/95 lbs, 400 m80 Echo Bike Calories400 Double Unders8 Rope Climbs Goal: Sub 20 minsPost WorkWeighted Sit-up3 x 15 *challenge the loading
June 7, 2024
Part 1 Squat Clean 1×1*find a heavy single in 15 minutes Part 2“Elizabeth” 21-15-9Squat Cleans (135/95)Ring DipsGoal: Sub 10 min Post Work3 rounds for quality of:Recovery Bike, 1 min10 Alternating Spidermans5 Roll Over V-Sits
June 6, 2024
ZONE 2 Training…There is great value to this type of training! Over the next 9 weeks we will be doing some specific Zone 2 work and if you have a heart rate monitor we suggest using it. Zone 2 is roughly holding a heart rate that is 185 bpm minus your age. For example, at […]
June 5, 2024
5 rounds for time of:Goblet Walking Lunge, 70/53 lbs, 50 ft10 Strict Pull-ups5 L/5 R Single Arm Kettlebell Push Jerks, 70/53 lbs Goal: Sub 12 mins Post Work3 rounds for quality of:10 Lateral Raises, pick load10 45 Degree Raises, pick load10 Front Raises, pick load
June 4, 2024
Every 1 min for 12 mins, alternating between:Min 1: Run, 200 mMin 2: 8 Devil Press, 50/35 lbs Post WorkComplete as many rounds as possible in 9 mins of:10 WB to wall Sit-ups10 L/10 R Side Plank Pulses10 Alternating Bird Dogs