May 6, 2024
Part 1Back Squat*10 min to build to heavy single Part 2Tempo Back Squat10-8-6 Accessory WorkFor quality:3x 10 Hip Thrusts, pick load100 Band Face Pulls (accumulate)3x 10 L/10 R Half Kneeling Bottoms-up Kettlebell Press, pick load
May 4, 2024
Complete in teams of 2. Split up reps as “I go, you go”…For time:80 Burpees60 Box Jumps, 24/20 in40 Hang Squat Cleans, 155/105 lbs40 Box Jumps, 30/24 in20 Ring Muscle-ups20 Box Jumps, 36/30 inGoal: Sub 25min Post Work3 rounds for quality of:Banded Plank Hold, 30 secs15 L/15 R Teapots, pick load
May 3, 2024
Part 1Sumo Deadlift1 x 2 Part 2For time:21 Row Calories3 Deadlifts, 315/225 lbs18 Row Calories3 Deadlifts, 315/225 lbs15 RowCalories3 Deadlifts, 315/225 lbs12 Row Calories3 Deadlifts, 315/225 lbs9 Row Calories3 Deadlifts, 315/225 lbsGoal: Sub 12min Post WorkFor quality:Dumbbell Overhead Hold, pick load, 1 minFarmers Hold, 70/53 lbs, 2 minsSandbag Bear Hug Hold, pick load, 3 minsHollow […]
May 2, 2024
For time:3 rounds of:Run, 400 m70 Air Squats— then —Rest 2 mins— then —2 rounds of:Run, 600 m50 Push-ups— then —Rest 2 mins— then —Run, 800 m50 Pull-ups Post Work2 min True Hip Stretch R/L2 min Foam Roll Out T-spine2 min Foam Roll Out Quads2 min Foam Roll Out Glutes/Hamstrings
May 1, 2024
AMRAP in 20 mins of:50′ Low Sled Push, heavy30 Double UndersRow, 400 mGoal: 5+ rounds Post WorkFor quality:50 Banded Pull Aparts50 Banded High Pulls50 Banded Shoulder Press50 Banded Bicep Curls
April 30, 2024
For time:30 Bike Calories15 Clean & Jerks, 155/105 lbs20 Bike Calories10 Clean & Jerks, 185/155 lbs10 Bike Calories5 Clean & Jerks, 225/185 lbs Goal: Sub 15 min Post Work4 Rounds:10 Plank Ring Walkouts100′ Zercher Carry with plate, kettlebell, sandbag or dball–rest 1 min between rounds