September 16, 2024
Front Squat2-2-2-2 Push Jerk1-1-1-1 Accessory Work3-6-9-12-9-6-3Dumbbell Lat Pullovers, pick loadPlank Reach Throughs, pick loadStrict Toes-to-bars Post Work1 min Foam Roll Quads1 min Foam Roll Glutes2 min Foam Roll Hamstrings
September 14, 2024
For time:60 Kettlebell Push Jerks, 53/35 lbs100 Ski Erg Calories60 Kettlebell Deadlifts, 53/35 lbs100 Bike Calories60 Kettlebell Squat Cleans, 53/35 lbs100 Row Calories*Complete in teams of 2. Split evenly with a partner.Goal: Sub 20 mins Post Work3 rounds for quality of:10 Plank Dumbbell Pull Throughs, pick loadBottom Push-up Hold, 10 secs10 Dumbbell Pull Overs, pick […]
September 13, 2024
Complete as many rounds as possible in 30 mins of:Run, 400 mBike, 750 m15 Weighted Sit-ups Goal: 6+ Rounds Every 1 min for 9 mins, alternating between:Knees-to-chest, 30 secsHollow Hold, 30 secsRussian Twist, 30 secs
September 12, 2024
For time:Overhead Walking Lunge, 135/95 lbs, 50 ft10 Bar Muscle-upsFront Rack Walking Lunge, 135/95 lbs, 50 ft10 Bar Muscle-upsBack Rack Walking Lunge, 135/95 lbs, 50 ft10 Bar Muscle-ups Goal: Sub 8 mins. Post Work3 rounds for quality of:20 Plank Shoulder Taps w/:01 pauseHandstand Hold, 20 secs20 Hollow RocksRest 30 secs
September 11, 2024
For time:21 Dumbbell Snatches, 50/35 lbs21 Burpee Over Dumbbells100 Double UndersSled Push, 70/45 lbs, 100 ft15 Dumbbell Snatches, 50/35 lbs15 Burpee Over Dumbbells100 Double UndersSled Push, 70/45 lbs, 100 ft9 Dumbbell Snatches, 50/35 lbs9 Burpee Over Dumbbells100 Double UndersSled Push, 70/45 lbs, 100 ft Goal: Sub 12 mins Post WorkFor quality:Bike, 5 minsReverse Sled Drag, […]
September 10, 2024
Every 4 mins for 28 mins do:Run, 400 m5 Toes-to-bars7 Hang Power Cleans, 155/105 lbs9 Box Jump Overs, 24/20 in Goal: Have about 1min of rest in each 4 min interval. Post Work2 min/side Couch Stretch1 min/side Banded Hamstring Stretch2 x 10 Eccentric Calf Raises2 x 10 Reverse Nordic Curls