April 27, 2024
With a buddy…Part 1EMOM x 5min3 Deadlifts, pick load directly into… Part 2AMRAP in 5 mins of:Bike Calories directly into…. Part 3EMOM x 5 min3 Push Press, pick load directly into… Part 4AMRAP in 5 mins of:Bike Calories Start with the barbell loaded at 65-70% and work to increase weight each round. Partner 1 starts […]
April 26, 2024
For time:100 Wall Balls, 20/14 lbs *Every 2 mins (starting at 0:00) complete:10 Kettlebell Swings, 53/35 lbs Goal: Sub 10 mins Post Work2-3 rounds for quality of:10 Wall Slides10 Rear Delt Raises, pick load10 L/10 R Banded External Rotations
April 25, 2024
5 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 150 ft10 Dumbbell Burpees, 50/35 lbsDumbbell Bear Crawl, 50/35 lbs, 50 ft Goal: Sub 15 mins Post Work3 rounds for quality of:15 Toes-to-bars10 L/10 R Squat Paloff Press5 L/5 R Kettlebell Chops, pick load
April 24, 2024
Part 1800m Run directly into… Part 2AMRAP in 10 mins of:5 Pull-ups10 Push-ups15 Air Squats directly into… Part 3For time:Run, 1 mi— then —5 rounds of:5 Pull-ups10 Push-ups15 Air Squats Post Work2 min Banded Hip Stretch/side:90 sec Banded Lat Stretch/sideFoam Roll and Smash Upper Back/Lats
April 23, 2024
In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Double UndersRest 2 mins— then —In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Power Snatches, 135/95 lbsRest 2 mins— then —In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Box Jump Overs, 24/20 […]
April 22, 2024
Weekly ChallengeAccumulate 60 min of walking with a weight vest Part 1Back Squat1 x 1Part 2Tempo Back Squat8-6-4 Accessory Work3 rounds for quality of:10 L/10 R Single Arm Glute Bridge Floor Press, pick load8 L/8 R Skater Squats, pick load10 Landmine Sit Ups, pick loadRest 2 mins
