January 15, 2024
Part 1Front Squat 7-7-7Use the heaviest weight you can for each set. Part 2Bench Press7-7-7 Accessory WorkAMRAP 8 mins of:8 Alternating Dumbbell Box Step-ups, pick load10 Curl Grip Barbell Rows, pick load12 Russian Twists, pick load
January 13, 2024
AMRAP in 12 mins of:6 Handstand Push-ups3 L/3 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs1 Rope Climb*Complete in teams of 2. You go- I go fashion. Goal: Complete 5 rounds Post WorkAMRAP in 15 mins of:Bike, 2 mins20 Lying Leg Crossovers (10 regular, 10 prone)10 Cobra To Downward Dogs
January 12, 2024
For time:Row, 5 km*Every 4 mins (starting at 0:00) complete:5 No Push-up Burpees3 Box Jumps, 24/20 inBear Crawl, 50 ftGoal: Sub 32min Post WorkFor quality:50 Banded Pull Aparts30 Banded Press50 Banded Lat Pull Downs30 Banded Tricep Extensions
January 11, 2024
EMOM x 5min:3 Clean & Jerks (50-60%1rm)EMOM x 5min:3 Clean & Jerks (60-70% 1rm)EMOM x 5min:1 Clean & Jerk (70-80% 1rm) Post Work (In teams of 2)4 rounds each of:Sandbag Carry, pick load, 100 ft*Complete as- Partner A completes 100′ Sandbag or Dual Kettlebell Front Rack Carry while partner B Holds Plank
January 10, 2024
Every 5 mins for 20 mins:5 Lunge + Lunge + Squats, pick load10/10 Landmine Rows, pick load10 Single Leg Crossbody Toes-to-bars10 Double Kettlebell Sumo Deadlifts, pick load5/5 Half Kneeling Landmine Press5-10 Strict Pull-ups100 Single Unders*Complete at RPE 6/10 on effort and loading Post Work – Stretch1-2x:1 min Pec Stretch R/L1 min Couch Stretch R/L1 min/side […]
January 9, 2024
5 rounds for time of:50/40 Bike Calories8 L/8 R Single Arm Dumbbell Bench Press, 35/25 lbsSled Drag, 90/70 lbs, 100 ftTime Cap: 30 minsNOTE:Single Arm Dumbbell Bench Press- ipsilateralSled Drag- variation of your choice Post Work4 rounds for quality of:10 Landmine Rotations, pick load12 Alternating Bird DogsRest 30 secs