February 5, 2024
Weekly ChallengeAccumulate 25 minutes of a Wall Sit Hold Part 1Front Squat3-10-3-10 Part 2Bench Press3-10-3-10 Accessory WorkEvery 1 min for 9 mins, alternating between:5-10 Strict Muscle-ups10 L/10 R Split Squats, pick load15 Barbell Rows, pick load
February 3, 2024
Complete in teams of 2. Share reps as you like.For time:100 Bike Calories100 Power Cleans, 135/95 lbsSled Push, 70/45 lbs, 500 ftGoal: Sub 21 mins
February 2, 2024
Part 1Hang Power Clean10min to find heavy single for the day Part 2“Jackie”For time:Row, 1000 m50 Thrusters, 45/35 lbs30 Pull-upsGoal: Sub 12min Post WorkBanded Hamstring Stretch:90 sec – 2 min/sideCalf Stretch:90 sec/sideRoll/Smash Lats2 min/side
Feb 1, 2024
AMRAP in 15 mins of:10 R Single Arm Dumbbell Push Press, 50/35 lbsDumbbell Suitcase Carry, 50/35 lbs, R 50 ft5 Ring Muscle-ups10 L Single Arm Dumbbell Push Press, 50/35 lbsDumbbell Suitcase Carry, 50/35 lbs, L 50 ft100′ Sled Drag Post Work3 rounds for quality of:Banded Lateral Walk, L 25 ft/R 25 ft10 L/10 R Lying […]
January 31, 2024
6 rounds for time of:4 Clusters, 155/105 lbs12 Box Jumps, 30/24 inGoal: Sub 8 mins Post Work3 rounds for quality of:10 Alternating Rotational Slam Balls, pick load7 Hanging Knee Raises5 Hanging Leg Raises3 Strict Toes-to-barsRest 1:30
January 30, 2024
For time:40 BurpeesRun, 400 m60 Alternating Med Ball Box Step-ups, 20/14 lbsRun, 400 m40 BurpeesGoal: Sub 15 min Post Work:90sec OH Samson Stretch3-4min Forward Fold2min per side Pigeon Stretch1min Child’s Pose