September 27, 2023
For time:12 Dumbbell Bench Press, 50/35 lbs24 Renegade Rows, 50/35 lbs12 Dumbbell Box Step Overs, 50/35 lbsRun, 200 m10 Dumbbell Bench Press, 50/35 lbs20 Renegade Rows, 50/35 lbs10 Dumbbell Box Step Overs, 50/35 lbsRun, 200 m8 Dumbbell Bench Press, 50/35 lbs16 Renegade Rows, 50/35 lbs8 Dumbbell Box Step Overs, 50/35 lbsRun, 200 m6 Dumbbell Bench […]
September 26, 2023
Complete as many rounds as possible in 20 mins of:15/13 Bike Calories5 Push Jerks, 205/145 lbs3 Rope ClimbsFarmers Carry, 70/50 lbs, 100 ftGoal 5+ rounds POST3 rounds for quality of:10 Wrist Rocks10 Cat CowsChilds Pose, L 1 min/R 1 min
September 25, 2023
Back Squat 5-5-5*use the heaviest loading for each set ACCESSORYFor quality:5x 5 Deficit Deadlifts, pick load3x 8 L/8 R Landmine Single Leg Skater Squats, pick load2x 50 Seated Banded Leg Curls POST4 rounds for quality of:T Balance Hold, L 15 secs/R 15 secsCopenhagen Plank, L 10 secs/R 10 secs
September 23, 2023
Every 1 min for 16 mins, alternating between:6 D-Ball Over Shoulders, pick load15/12 Row Calories Post Work3 rounds for quality of:8 L/8 R Single Leg Balance + T-Holds30 SupermansDead Bug Hold, 45 secs
September 22, 2023
REMINDER…End of Summer BBQ this Friday, 9/22!Last CLASS 12:15, NO Open Gym, 4:30pm or 5:30pm classes Every 1 min for 10 mins, alternating between:10 Clusters, 95/65 lbs10 Box Jumps, 30/24 in*If you’re feeling strong try adding one rep to each movement every round. Post WorkFor quality:Plank Hold, 3 minsHollow Hold, 2 minsDead Hang, 1 min
September 21, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! For time:50 Burpee Pull-ups400 Double Unders *Every 2 mins (starting at 0:00) complete:7 Toes-to-bars Goal: Sub 17 mins Post Work3 rounds for quality of:8 L/8 R Landmine Muscle Snatches, pick load5 Broad Jumps