May 20, 2024
Final week of Back Squat cycle Part 1Back Squat1 x 1 Part 2Tempo Back Squat6-4-2 Accessory Work3 rounds for quality of:6 L/6 R Dumbbell Reverse Lunge to Box Step-ups, pick load10 Curl Grip Barbell Rows, pick load6 L/6 R Kneeling Kettlebell Halos, pick loadRest 1:30
May 18, 2024
Complete in teams of 2 in a you go, I go fashion: 10 rounds for time of:5 Ring Muscle-upsSled Push, 70/45 lbs, 50 ft50 Double UndersGoal: Sub 20 min Post Work4 rounds for quality of:Hip Extension Hold, 20 secsGHD Hollow Hold, 20 secs
May 17, 2024
For time:30 Wall Balls, 30/20 lbs10 Deadlifts, 275/185 lbs20/17 Bike CaloriesMedicine Ball Walking Lunge, 30/20 lbs, 100 ft30/20 Bike Calories10 Deadlifts, 275/185 lbs20/17 Bike Calories30 Medicine Ball Cleans, 30/20 lbs10 Deadlifts, 275/185 lbs20/17 Bike Calories Goal: Sub 15min Post Work5 Rounds:Reverse Tabata (:10 work / :20 rest)*Bottom of dip hold*Chin over bar hold
May 16, 2024
For time:Farmer Carry, 53/35 lbs, 200 m20 Row CaloriesFront Rack Carry, 53/35 lbs, 100 m20 Row CaloriesOverhead Carry, 53/35 lbs, 50 m20 Row Calories1 min Barbell Back Rack Hold. (90% 1rm back squat) Post Work3 rounds for quality of:15 L/15 R Pallof PressKnees-to-Chest Hold, 20 secsRest 30 secs
May 15, 2024
“Murph” prep…. Complete as many rounds as possible in 30 mins of:Run, 1 mi— then —15 rounds of:5 Pull-ups10 Push-ups15 Air Squats*Wear a vest for the first run and 8 rounds, finish the rest of the workout without the vest. Goal: 1+ round Post Work1-2 Rounds:1 min Banded Lying Leg Crossover Stretch10 Rolling V Sits1 […]
May 14, 2024
Part 1Power Snatch1×2 Part 23 rounds for time of:20 Box Jump Overs, 24/20 in10 Hang Power Snatches, 135/95 lbsGoal: Sub 8min Post Work3 rounds for quality of:6 L/6 R Bird Dogs10 Prone Snow Angels