January 8, 2024
Weekly Challenge15 minutes of recovery conditioning after each workout. To promote blood flow and recovery! Deload Week! 5min Cardiothen…For quality:3x 6 L/6 R Eccentric Cossack Squats, pick loadBanded Hamstring Stretch, L 1:30 mins/R 1:30 mins3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs3x 5 Double Kettlebell Front Rack Box Squats, pick load3x 5 […]
January 6, 2024
For time:150 Wall Balls, 20/14 lbs\*Every 1 min (starting at 0:00) complete:1 Rope Climb Goal: Sub 12 mins Post WorkFor quality:2x 10 L/10 R Kneeling Paloff Press3x Banded Suitcase Carry, L 50 ft/R 50 ft
January 5, 2024
Every 1 min for 16 mins, alternating between:Min 1: Row, 250/200 mMin 2: 12 Russian Kettlebell Swings, pick load + 6 Burpees*KBS 70/53 Post Work #12 Rounds For Quality:8 Cobra to Downward Dog:30sec Child’s Pose:30sec Child’s Pose to the right:30sec Child’s Pose to the left:30sec per side Thread The Needle Post Work #2Work on Accumulating […]
January 4, 2024
Part 1Every 2 mins for 10 mins3 Push Jerks (70-80% effort) Part 2Every 1 min for 15 mins, alternating between:Min 1: 5 Shuttle Runs, 20 mMin 2: 7 Weighted Pull-ups, pick loadMin 3: 15 Toes-to-bars*Shuttle Runs- 10 meters down and back = 1 Post WorkAlternating Dumbbell Hammer Curl 14-14-14, using heaviest weight per setDumbbell Overhead […]
January 3, 2024
30 rounds for time of:5 Dumbbell Hang Squat Cleans, 45/30 lbs3 Box Jumps, 30/24 in1 Bar Muscle-up Goal: Sub 35 mins Post Work3 rounds for quality of:Hip Hinge Hold with Plate, 30 secsHollow Hold, 15 secsRest 30 secs
January 2, 2024
In 10 mins, for max reps of:20/17 Row Calories35/30 Bike Calories50 Burpeesmax reps in remaining time Deadlifts, 315/225 lbs Post Work #1Easy bike, row or jog 5 minutes Post Work #2Banded True Hip Stretch – :90 sec/sideChild’s Pose – 2 min