August 7, 2023
Week one of our new back squat wave… Back Squat7-7-7 Use the heaviest weight you can for each set with no missed lifts.Rest as needed between sets. 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 WorkBanded […]
August 5, 2023
“Grettel”10 rounds for time of:3 Clean & Jerks, 135/95 lbs3 Bar Facing BurpeesGoal: Sub 9 mins*Recovery Bike in remaining time until clock hits 20 mins. Post WorkEvery 1 min for 8 mins, alternating between:4 Depth Jumps15 Banded Sit-ups
August 4, 2023
Bench Press1×1 Accessory WorkAs many reps as possible in 9 mins of:Sled Drag, pick load, 3 minsFarmers Carry, pick load, 3 minsSandbag Carry, pick load, 2 minsSingle Arm Bottoms-up Kettlebell Carry, pick load, 1 min Post WorkFor quality:20 Strict Toes-to-bars35 Scap Pull-ups35 Scap Push-ups25 L/25 R Plate External Rotations, pick load
August 3, 2023
5 rounds, 1 min per station, for max reps of:Bike CalorieShuttle Run, 10 mBox Jump, 24/20 in* Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Post Work12 – 10 – 8 – 6 – 4 – 2Ring DipStrict Pull-up*After each set complete 20 hollow rocks*rest 1-2 […]
August 2, 2023
For time:30 Dumbbell Man Makers, 35/25 lbs*Every 2 mins (starting at 0:00) complete:30 Double Unders Post Work4 rounds for quality of:Plank Hold, 45 secsHollow Hold, 30 secsRest 30 secs
August 1, 2023
Deload Week! For quality:Jog, 800 m30 Deadlifts, 45/35 lbs30 Hang Power Cleans, 45/35 lbs20 Shoulder Press, 45/35 lbs50 Bike Calories30 Kang Squats, 45/35 lbs30 Barbell Rows, 45/35 lbs30 Alternating Split Jerks, 45/35 lbs50 Row Calories30 Reverse Lunges, 45/35 lbs30 Hang Power Snatches, 45/35 lbs30 Floor Press, 45/35 lbs*complete at a 60% effort Post Work3 rounds […]