May 13, 2024
Last 2 weeks of our Back Squat cycle! Part 1Back Squat1×1 Part 2Tempo Back Squat8-6-4 Accessory Work3 rounds for quality of:10 Weighted Sit-ups, pick load10 Box Hamstring Curls12 Tate Press, pick loadRest 1 min
May 11, 2024
With a partner…5 rounds, each round for time, of:3 Hang Power Cleans, 185/125 lbs2 Push Jerks, 185/125 lbs1 Hang Power Clean & Jerk, 185/125 lbsFarmers Carry, 70/53 lbs, 100 ftREST 1:30 Complete as– While partner 1 completes the barbell complex, partner 2 does the farmer’s carry. Switch once both complete their work and rest :90 […]
May 10, 2024
Part 1Push Jerk 1×1*10 min to build to heavy single Part 25 rounds for time of:15 Thrusters, 95/65 lbs10 Dumbbell Ground-to-Overheads, 40/30 lbs5 Ring Muscle-upsGoal: Sub 15 min Post WorkEvery 2 mins for 6 mins do:10 Strict Hanging Leg Raises20 Crossbody Mountain Climbers
May 9, 2024
Part 1EMOM x 10 min:50 DU’s + 5 Box Jumps (24/20)*for an extra challenge, add 1 Box Jump each minute directly into…. Part 2EMOM x 10 mins:15/13 Row Calories Post Work3 rounds for quality of:10 L/10 R Side Plank + External Rotations10 L/10 R Single Arm Dumbbell Pull Overs, pick load10 Banded High Pulls
May 8, 2024
AMRAP in 10 mins of:2 Deadlifts, 225/155 lbs2 Toes-to-bars4 Deadlifts, 225/155 lbs4 Toes-to-bars6 Deadlifts, 225/155 lbs6 Toes-to-bars…Continue adding 2 reps each round to each movement until time expires Post Work3 rounds for quality of:Farmers Carry, pick load, 150 ftFront Rack Carry, pick load, 100 ftOverhead Carry, pick load, 50 ftRest 2 mins
May 7, 2024
“Murph” prep For time:Run, 800 m50 Pull-ups100 Push-ups200 Air SquatsRun, 1 mi*wear a vest if you plan to for MurphGoal: Sub 30min Post Work5-10 min Recovery BikeCouch Stretch – 2 min/sideRoll/Smash Lats – 2 min/side