April 15, 2024
Part 1Back Squat*find a heavy single for the day in 10 minutes Part 2Tempo Back Squat10-8-6*try to increase from week 1 Accessory WorkAMRAP in 12 mins of:12 Alternating Cossack Squats, pick load10 R Single Arm Suitcase Deadlifts, pick loadSingle Arm Suitcase Carry, pick load, R 100 ft15 Banded Sit-ups10 L Single Arm Suitcase Deadlifts, pick […]
April 13, 2024
With a buddy…. AMRAP 12 min:Partner 1: 10 Deadlift (225/155) + 10 Bar Facing BurpeePartner 2: Row for Calories-switch once the deadlift and burpee are complete Post WorkFor quality:Single Arm Farmer Carry, pick load, L 50 ft/R 50 ft15 L/15 R Side Plank PulsesSingle Arm Farmer Carry, pick load, L 50 ft/R 50 ft15 L/15 […]
April 12, 2024
For time:50 Wall Balls, 20/14 lbs5 Rope Climbs100 Double Unders25 Kettlebell Front Squats, 53/35 lbs15 Strict Handstand Push-ups100 Double Unders10 L/10 R Single Arm Thrusters, 53/35 lbs25 Toes-to-bars100 Double Unders Goal: Sub 16 mins Post Work3 rounds for quality of:10 WY Negatives, pick load15 L/15 R Side Plank Rotations
April 11, 2024
1 rounds:60 sec Bike sprint2 min Recovery:45 sec Bike sprint:90 sec Recovery:30 sec Bike sprint:60 sec Recovery Directly into… 1 Round:60 sec Row sprint2 min Recovery:45 sec Row sprint:90 sec Recovery:30 sec Row sprint:60 sec Recovery Directly into…. 1 Round:60 sec Run sprint2 min Recovery:45 sec Run sprint:90 sec Recovery:30 sec Run sprint:60 sec Recovery […]
April 10, 2024
9 rounds for time of:6 Over Unders, 24/20 in3 Clean & Jerks, 165/110 lbsGoal: Sub 10 mins Post WorkTabata Plank JackTabata Sandbag/Dball Bear Hug Hold, pick load5 rounds x :20 secs work/ :10 secs rest
April 9, 2024
Part 1Every 1 min for 10 mins do:5 Pull-ups10 Push-ups15 Air Squats Part 2Run 10 mins for distance Part 3Every 1 min for 5 mins do:5 Pull-ups10 Push-ups15 Air Squats Part 4Run 5 mins for distance Recovery/StretchCouch Stretch – 2 min/sideLax Ball in Pec – :90 sec/sideFoam Roll/Smash Calves – :90 sec/side