July 15, 2023
Teams of 2 – complete as many rounds as possible in 12 mins of:10 Synchronized Pull-ups20 Alternating Dumbbell Box Step-ups, 35/25 lbs30 Double UndersWheelbarrow, 100 ft *Complete in teams of 2. Pull-ups are completed at the same time, Alternating Dumbbell Box Step-ups are alternating reps with your partner, Double Unders can be done at the […]
July 14, 2023
Deadlift 7-7-7-7*Use the heaviest weight you can for each set. Rest as needed between sets. Accessory Lifts3 rounds for quality of:10 Strict Toes-to-bars10 Glute Bridge Dumbbell Floor Press, pick loadRest 2 mins
July 13, 2023
5 rounds, 1 min per station, for max reps of:Power Snatch, 75/55 lbsWall Ball, 20/14 lbsRest 1 min *Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Goal: Hold 12-15+ Power Snatches and 15+ Wall Balls each round. Post Work3 rounds for quality of:5 L/5 R Half […]
July 12, 2023
4 rounds for time of:L 50’/ R 50′ Waiter Walk, 53/35 lbs50ft Plate Push, 45/25 lbs20 Push-ups w/feet on plate200m Plate Run, 45/25 lbsGoal: Sub 20 mins Post Work3 Rounds for Quality:10 Banded Squats10 Banded Good Mornings10 Banded Pull Aparts
July 11, 2023
21-15-9 Row CalorieFront Squat, 115/75 lbsGoal: Sub 7 mins Post Work3 rounds for quality of:Strict Toes-to-bar, 10 secsRest 20 secsArms Overhead Hip Hinge Hold, 20 secsRest 10 secs
July 10, 2023
“Glen”For time:30 Clean & Jerks, 135/95 lbsRun, 1 mi10 Rope Climbs, 15 ftRun, 1 mi100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben […]