August 21, 2023
Back Squat 3-3-3*Use the heaviest weight you can for each set Accessory LiftsFor quality:20 Stiff Legged Deadlifts, pick load2x 12 L/12 R Single Leg Hip Thrusts–then–Sled Drag, pick load, 3x 100 ft; rest 1 min between sets Post WorkPigeon Stretch:2 min/sideHurdlers Stretch::90 sec/side
August 19, 2023
Complete in teams of 2….For time:100 Pull-ups100 Dumbbell Snatches, 50/35 lbs100 Partner Wall Balls, 20/14 lbs100 Row CaloriesGoal: Get it done Accessory Lifts3 rounds for quality of:4 Kneeling Jumps8 L/8 R Split Stance Russian Kettlebell Swings, pick load10 Banded Push-upsRest 1 min
August 18, 2023
ATTENTION!! There is a back-up at the gym and there will be no running water or toilets until later in the day when B&B can get there. PLEASE come prepared. “Christine”3 rounds for time of:Row, 500 m12 Deadlifts, 1x bodyweight21 Box Jumps, 20 inGoal: Sub 12 min Post Work3-4 rounds for quality of:Hollow Hold, 20 […]
August 17, 2023
3 rounds for time of:Run, 800 m200 Double Unders3 Push Jerks, pick loadGoal: Sub 25 mins*Push Jerks- heavy (85%+), from rack Post Work3 rounds for quality of:10 Lateral Raises, pick load10 45 Degree Raises, pick load10 Front Raises, pick load
August 16, 2023
AMRAP 9 mins of:3 Dumbbell Hang Clusters, 50/35 lbs6 Dumbbell Farmers Lunges, 50/35 lbs9 Toes-to-barsGoal: 6+ Rounds Accessory LiftsFor quality:3x 15 False Grip Ring Rows3x 15 Bradford Press, pick load2x 15 Close Grip Bench Press, pick load2x 20 Banded Lat Pull Downs
August 15, 2023
Every 4 mins for 32 mins, alternating between:A. 20/17 Bike Calories + 5 Power Snatches, 155/105 lbsB. 20/17 Bike Calories + 8 Ring Muscle-ups Post WorkFor quality:Childs Pose, 1 min10 L/10 R Good Mornings, pick loadPec Stretch, L 1 min/R 1 min10 Lying Thoracic Rotations