November 15, 2023
Deadlift 5-5-5*Add a band*Use the heaviest weight you can for each set. Accessory LiftsFor quality:20 Dumbbell Pull Overs, pick load2x 10 Pull-ups3x 20 Hollow Rocks Post Work2 min Band Distraction Standing Hamstring Stretch2 min/side Couch Stretch2 min Child’s Pose
November 14, 2023
“G.I. Jane”For time:100 Burpee Pull-ups Goal: Sub 12 mins Post Work5 rounds for quality of:Kettlebell Farmers Hold, 53/35 lbs, 20 secsKettlebell Front Rack Hold, 53/35 lbs, 20 secsKettlebell Overhead Hold, 53/35 lbs, 20 secs*See if you can complete each round back to back without putting down the weight!
November 13, 2023
6 rounds for time of:8 Hang Power Cleans, 135/95 lbs8 Alternating Front Rack Lunges, 135/95 lbs8 Shoulder-to-Overheads, 135/95 lbs64 DU’s Goal: Sub 12 mins Weekly ChallengeAccumulate 30 min in a Plank Hold throughout the week. Take today to work toward this and accumulate some time and strategy throughout the week
November 11, 2023
5 rounds for time of:10 Dumbbell Ground-to-Overheads, 50/35 lbs10 Burpee Over Dumbbells50 Double Unders*complete in teams of 2. P1 completes 10/10 while P2 complete 50 DU’s Today’s partner workout will be a spicy one!! For this workout, each partner will complete 5 rounds so that means 10 rounds in total. While partner A does the […]
November 10, 2023
“Jenny”Complete as many rounds as possible in 20 mins of:20 Overhead Squats, 45/35 lbs20 Back Squats, 45/35 lbsRun, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan […]
November 9, 2023
3 rounds for time of:20 Push Press, 115/75 lbsSled Drag, pick load, 100 mRest 1:1Goal: Sub 5 min/round*Sled Drag- moderate to heavy Post Work3 rounds for quality of:5 L/5 R Hip Airplanes10 Eccentric Calf RaisesBanded Ankle Distraction, L 1 min/R 1 min