June 24, 2023
Teams of 2 – 5 rounds for time of:30 Double Unders12 Pull-ups4 Clean & Jerks, 195/135 lbs Note: Complete in teams of 2. You go- I go fashion Post Work3 rounds for quality of:10 Prone Snow AngelsSingle Arm Overhead Carry, pick load, L 50 ft/R 50 ft
June 23, 2023
For time:100 Wall Balls, 20/14 lbs50 Bike Calories50 Wall Balls, 20/14 lbs25 Bike CaloriesGoal: Sub 15 mins Post WorkFor quality:Recovery Bike, 10 minsCouch Stretch, L 2 mins/R 2 minsRoll Smash Quad/Glute, L 2 mins/R 2 mins
June 22, 2023
Complete as many rounds as possible in 10 mins of:2 Kettlebell Deadlifts, 70/53 lbsFarmer Carry, 70/53 lbs, 100 ft4 Kettlebell Deadlifts, 70/53 lbsFarmer Carry, 70/53 lbs, 100 ft6 Kettlebell Deadlifts, 70/53 lbsFarmer Carry, 70/53 lbs, 100 ft…Continue adding 2 Kettlebell Deadlift reps each round until time expires. Post WorkEvery 2 mins for 6 mins do:3 […]
June 21, 2023
2 Hang Squat Cleans + 1 Squat Cleans 1-1-1-1-1*use the heaviest weight you can for each set Accessory WorkEvery 1 min for 12 mins, alternating between:7 Strict Handstand Push-ups7 L/7 R Bulgarian Split Squats, pick load10 L/10 R Paloff Press Post Work3 rounds for quality of:5 WY Negatives, pick load10 Bent Over Lateral Raises, pick […]
June 20, 2023
For time:Run, 800 m30 Thrusters, 75/55 lbs15 Toes-to-barsRun, 800 m30 Bar Facing Burpees15 Toes-to-barsRun, 800 m30 Power Snatches, 75/55 lbs15 Toes-to-bars Goal: Sub 24 mins Post Work3 rounds for quality of:10 Banded Push-ups15 Banded Rows20 Banded Leg Extensions
June 19, 2023
Every 1 min for 15 mins, alternating between:Min 1: 3 Rope ClimbsMin 2: 10 Devil Press, 35/25 lbsMin 3: 15 Box Jumps, 30/24 in Post Work3 rounds for quality of:Hollow Hold, 15 secsFlutter Kick, 15 secsRest 30 secsPlank Hold, 15 secsPlank Jack, 15 secsRest 30 secs