October 4, 2023
For time:Row, 1000 mRest 2 minsRow, 750 mRest 1:30Row, 500 mRest 1 minRow, 250 mOptional Accessory For quality:3x 5 Handstand Push-ups3x 8 Dumbbell Pull Overs, pick load
October 3, 2023
For time:100 Alternating Dumbbell Snatches, 50/35 lbs75 Box Jump Overs, 24/20 in50 Push-ups25 Bike CaloriesGoal: sub 16min Post WorkFor quality:3x Front Foot Elevated Split Squat Hold, pick load, L 10 secs/R 10 secs3x Lateral Raise Hold, pick load, L 15 secs/R 15 secs3x Pike Compression, 10 secs
October 2, 2023
Back Squat 3-3-3Use the heaviest weight you can for each set. Accessory LiftsFor quality:5x 5 Deficit Deadlifts, pick load3x 8 L/8 R Landmine Single Leg Skater Squats, pick load2x 50 Seated Banded Leg Curls Post WorkPigeon Stretch:90 sec/sideChild’s Pose:90 sec – 2 minRoll Smash IT Bands1 min/side
September 30, 2023
Fight Gone Bad3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Post WorkFor quality:30 Banded Shoulder Press30 Banded High […]
September 29, 2023
Every 1 min for 12 mins, alternating between:50 Double Unders15 Toes-to-barsRow, 200 m Post Work4 rounds for quality of:10 L/10 R Lateral Med Ball Toss, pick load12 Alternating Jumping Lunges
September 28, 2023
4 rounds for time of:5 Power Snatches, 155/105 lbs10 Shuttle Runs, 20 m*Shuttle Runs- 10 meters down and back = 1 repGoal: Sub 12 mins Post WorkFor quality:25 L/25 R Diagonal Banded Pull Aparts50 Banded High Pulls50 Banded Tricep Extensions