September 13, 2023
Back Squat 3-3-3 Accessory Lifts3 rounds for quality of:8 L/8 R Lateral Box Step-ups, pick loadRest 1 min10 Good Mornings, pick loadRest 1 minFarmers Carry, pick load, 100 ftRest 1 min Post Work3 rounds for quality of:Side Plank Hold, L 20 secs/R 20 secs10 Pull Throughs, pick load
September 12, 2023
Flow WorkoutMonostructural Cardio, 5 mins— then —3 rounds of:Walking Lunge, 50 ft15 Plate Ground-to-Overheads, 45/35 lbs10 Push-ups (feet on plate)— then —Monostructural Cardio, 3 mins— then —3 rounds of:50 Plyo Skiers (on plate)15 Plate Squats, 45/35 lbs10 L/10 R Plate Wraps, 45/35 lbs— then —Monostructural Cardio, 1 min— then —3 rounds of:Plate Overhead Carry, 45/35 […]
September 11, 2023
Never Forget… Part 1Run, 2001m Directly into…. Part 29 rounds for time of:11 Burpee-to-Target11 Row Calories11 Kettlebell Swings, 70/53 lbs Goal: Sub 40 minutesCap: 45 minutes
September 9, 2023
Complete in teams of 2. You go- I go fashion.10 rounds for time of:4 Hang Power Cleans, 165/115 lbs8 Alternating Reverse Lunges12 Burpee Box Jump Overs, 24/20 inGoal: Sub 20 mins Post Work3 rounds for quality of:10 L/10 R Half Kneeling Palloff Press10 L/10 R Suitcase Deadlifts, pick loadRest 2 mins
September 8, 2023
3 rounds for time of:Row, 500 m12 Devil Press, 50/35 lbs6 Strict Handstand Push-upsGoal: Sub 12 mins Post Work3 rounds for quality of:5 ATYTs, pick load8 L/8 R Side Plank Reach Throughs10 Alternating Bird Dogs
September 7, 2023
6 rounds for time of:7 Push Jerks, 135/95 lbs11 Pull-ups21 Double UndersGoal: Sub 14 mins Post Work3 rounds for quality of:3x Banded Lat Pull Down Hold, 15 secs2x 15 Dumbbell Press, pick load2x 20 Banded Tricep Extensions