February 26, 2024
Weekly ChallengeGet 8+ hours of sleep at least 4 nights this week!! Part 1Pause Back Squat5-5-5 Part 2Push Press5-5-5 AccessoryFor quality:75 Band Face PullsT Balance Hold, L 1 min/R 1 min45 Banded Bicep Curls
February 24, 2024
For time:200 Double Unders40 Toes-to-bars20 Deadlifts, 275/185 lbs150 Double Unders40 Pull-ups20 Power Cleans, 185/155 lbs100 Double Unders20 Ring Muscle-ups20 Push Jerks, 155/135 lbsGoal: Sub 25 mins *Complete in teams of 2. Share reps as you like. Post Work3 rounds for quality of:Banded Suitcase Carry, pick load, L 50 ft/R 50 ftPaloff Press Isometric Hold, L […]
February 23, 2024
For time:100 Dumbbell Box Step Overs, 50/35 lbsTime Cap: 15 mins Post Work1. Bike until the running clock hits the 20 min mark2. Foam roll and stretch out anything that needs attention.
February 22, 2024
5 rounds, 3 mins each, for max reps of:Row, 500 mmax reps in remaining time Burpee Over DumbbellsRest 2 mins Post WorkFor quality:2x 10 Sphinx Push-ups2x 12 Dumbbell Pec Flies, pick load3x 15 Shrugs, pick load
February 21, 2024
Part 1Barbell Hip Thrust15-15-15-15-15 Part 210 rounds for time of:4 Clusters, 165/115 lbs6 Box Jump Overs, 24/20 in12/9 Bike Calories Goal: Sub 17 mins
February 20, 2024
Every 1 minute for 12 minutes, alternating between:Min 1: max rep Shuttle Runs, 45 secsRest 15 secsMin 2: 20 Alternating Dumbbell Snatches, 50/35 lbsMin 3: 3 Rope Climbs Post Work4 rounds for quality of:Side Plank Hold, L 20 secs/R 20 secsFlutter Kick, 20 secsRest 30 secs