February 19, 2024
Part 1Front Squat3-6-3-6 Part 2Bench Press3-6-3-6 Accessory Work4 rounds for quality of:10 L/10 R Single Arm Incline Dumbbell Bench Press, pick load10 Good MorningsFreestanding Handstand Hold, 30 secs
February 17, 2024
Complete in teams of 2, for time:120 Partner Wall Balls, 20/14 lbs80 Pull-ups60 Toes-to-bars40 Deadlifts, 315/225 lbsGoal: Sub 18 mins*Partners share the work any way they like but must complete exercises in order. Post WorkAMRAP in 7 mins of:Kettlebell Farmers Carry, pick load, 50 ftKettlebell Front Rack Carry, pick load, 50 ftKettlebell Overhead Carry, pick […]
February 16, 2024
Part 1Every 2 mins for 12 mins: 2 Clean & Jerks*Start at 55-60% of your max power clean and 10 lbs every 2 min Part 2Every 1 min for 15 mins, alternating between:Min 1: 6 Clean & Jerks, 155/105 lbsMin 2: 12 Box Jump Overs, 24/20 inMin 3: 18/15 Bike Calories Post WorkFor quality:10 L/10 […]
February 15, 2024
3 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 100 ft15 Dumbbell Thrusters, 50/35 lbsDumbbell Farmers Carry, 50/35 lbs, 100 ft10 L/10 R Single Arm Dumbbell Devil Press, 50/35 lbs Goal: Sub 14 mins Post Work2min each – Foam Roll Quads/IT Bands1min each – Foam Roll Lats and upper back1min each – banded Tricep stretch1min […]
February 14, 2024
AMRAP 40 minutes:10-20-30-40-50-40-30-20-10…etcCal BikeCal Row*continue up and down the pyramid until the 40 minutes expire. Goal: maintain steady pace throughout, NOT treating the lower calorie efforts as sprints. Post WorkFor quality:3x 12 Banded AbMat Sit-ups3x 14 Alternating Rotational Slam Balls, pick load
February 13, 2024
For time:4 rounds of:15 Kettlebell Swings, 70/53 lbs15 Burpees— then —Rest 3 mins— then —Ski Erg, 1500 m— then —Rest 3 mins— then —21 Push Jerks, 135/95 lbs84 Double Unders15 Push Jerks, 135/95 lbs60 Double Unders9 Push Jerks, 135/95 lbs36 Double Unders Post WorkCouch Stretch2 min/sideRoll/Smash Upper Back2 minHip Distraction Good Morning Hold:90 sec – […]