October 7, 2024
Pause Back Squat2-2-2-2 Power Snatch1-1-1-1 Accessory WorkFor quality:3x 10 L/10 R Dumbbell Box Step-ups, pick load3x 8 Floor Press, pick load Post Work3 Rounds for Quality:10 Alternating Pigeon Squat:20 sec Banded Lat Stretch:60 sec Foam Roll Upper Back3x 30 Banded Lat Pull Downs
October 5, 2024
Every 1 min for 12 mins, alternating between:Min 1: 12 Goblet Step Ups, 70/50 lbsMin 2: 15 Toes-to-barsMin 3: Back Rack Hold, 185/155 lbs, 45 secs Post Work3 rounds for quality of:20 PVC Pass Throughs5 Banded Sotts Press
October 4, 2024
Part 1Weighted Pull-up Part 2For time:150 Kettlebell Swings, 70/53 lbsGoal: Sub 12 min Post Work3 rounds for quality of:1 L/1 Rx [ 10 Bird Dogs + Static Bird Dog Hold, 15 secs ]10 Dragon Flies
October 3, 2024
Farmer “Nancy”5 rounds for time of:Run, 400 m15 Overhead Squats, 95/65 lbsKettlebell Farmers Carry, 70/53 lbs, 100 ft Goal: Sub 20 mins Post Work3 rounds for quality of:10 Close Grip Dumbbell Bench Press, pick load10 Dumbbell Curls, pick load10 L/10 R Dumbbell Wrist Flexions, pick load
October 2, 2024
3 Rounds:Bike, 1500Row, 1000 m200m Sled Drag, 70/45 lbsGoal: Sub 40 min and RPE 5/10 Post Work3 rounds for quality of:20 Landmine Rotations, pick load10 L/10 R Pike CompressionsArch Hold, 30 secs
October 1, 2024
For time:30 Box Jumps, 30/24 in15 Power Cleans, 185/125 lbs20 Box Jumps, 30/24 in10 Power Cleans, 185/125 lbs10 Box Jumps, 30/24 in5 Power Cleans, 185/125 lbsGoal: Sub 12 mins Post Work3 rounds for quality of:Bike, 3 mins10 Wrist Rocks10 Cobra To Downward Dogs