October 18, 2023
3 rounds for quality of:5 L/5 R Eccentric Bulgarian Split Squats, pick load10 Alternating Pigeon Stretches5 Eccentric Stiff Legged Deadlifts, pick load 3min Run/Bike/Row 3 rounds for quality of:12 Cossack Squats10 L/10 R Single Leg Hip ExtensionsSled Drag, pick load, 100 ft3min Run/Bike/Row For quality:3x 5 Eccentric Dumbbell Pull Overs, pick loadBanded Tricep Stretch, L […]
October 17, 2023
Part 1Every 1 min for 8 mins2 Snatches (60-75% 1RM) Part 2Every 1 min for 8 mins2 Power Clean & Split Jerks (65% 1RM) Optional Work3 rounds for quality of:20/17 Bike Calories10 Burpee Box Jumps, 24/20 in5 Double Kettlebell Clean & Jerks, 53/35 lbs*complete at 60% effort
October 16, 2023
Deload Week! For quality:Row, 1000 m10 L/10 R Single Leg Dumbbell Box Step-ups, pick load8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Dumbbell Single Leg Deadlifts, pick load2 Wall WalksRow, 750 m10 L/10 R Single Leg Dumbbell Box Step-ups, pick load8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Dumbbell Single Leg […]
October 14, 2023
Re-test (compare to 8/9/23) For time:21 Thrusters, 95/65 lbs21 Pull-upsRun, 200 m15 Thrusters, 95/65 lbs15 Pull-upsRun, 200 m9 Thrusters, 95/65 lbs9 Pull-upsRun, 200 mGoal: Sub 9 mins Post WorkStretch 1x:1-2min per side True Hip Stretch1-2min per side Hurdler Stretch1min per side Bent Knee Calf Stretch
October 13, 2023
“The Ghost”6 rounds, 1 min per station, for max reps of:Row CalorieBurpeeDouble UnderRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Post Work3 rounds for quality of:5 L/5 R Single Leg Box Jumps15 L/15 R Palloff Press*Single Leg Box Jumps- land on two feet
October 12, 2023
AMRAP in 12 mins of:Alternating Dumbbell Box Step-up, 50/35 lbs10 Dumbbell Push Press, 50/35 lbs8 Box Jumps, 30/24 inGoal: 5+ rounds Post Work3 rounds for quality of:10 Forearm Plank SeesawsBottoms-up Kettlebell Carry, pick load, 50 ft10 Prone Snow AngelsBottoms-up Kettlebell Carry, pick load, 50 ft