June 17, 2023
8am-10am: Open Gym 3 rounds for time of:Sled Drag Walking Lunge, pick load, 100 ft50/40 Ski Erg CaloriesKettlebell Overhead Carry, 53/35 lbs, 100 ft Post WorkFor quality:200 Seated Band Leg Curls200 Seated Calf Raises
June 16, 2023
Deficit Deadlift 3-10*Build up to a heavy set of 3 then back off to a heavy set of 10. Accessory WorkEvery 3 mins for 12 mins do:10 Seesaw Press, pick load5 L/5 R Single Leg Box Jumps1 Legless Rope Climb Post WorkEvery 3 mins for 9 mins do:10 Weighted Sit-ups, pick load10 Ring Walk Outs
June 15, 2023
AMRAP in 15 mins of:100m Farmer Carry, 53/35 lbs10 Double KB Front Squats, 53/35 lbs100ft. Bear Crawl20 KB Plank Pull Throughs, 53/35 lbs Goal: 3+ rounds Post Work3 rounds for quality:100ft. Sled Drag, pick load50ft. Hand Over Hand Sled Pull, pick load
June 14, 2023
5 rounds, 1 min per station, for max reps of:Bike CalorieRest 1 minPush-upRest 1 minRotate immediately to the next station every 1 min,the clock does not stop or reset between stations.Goal: Just get it done Post WorkFor quality:60 Band Tricep Extensions60 Band Bicep Curls60 Band Leg Curls
June 13, 2023
Teams of 2, for time:Row, 1000 m— then —5 Rounds Each3 Bar Muscle-ups6 Hang Power Cleans, 185/135 lbs9 Bar Facing Burpees30 Double Unders*Complete in teams of 2. Spit the row and alternate the rounds in a “you go, I go” fashion for 5 rounds EACH. Goal: Sub 25 min Post Work3 rounds for quality of:Single […]
June 12, 2023
For time:Run, 800 m30 Thrusters, 75/55 lbs30 Box Jumps, 24/20 inRun, 800 m30 Front Squats, 75/55 lbs20 Box Jumps, 24/20 inRun, 800 m30 Push Press, 75/55 lbs10 Box Jumps, 24/20 in Goal: Paced at 70% and close to sub 22 mins. Post Work3 rounds for quality of:Hanging L-Sit Hold, 10 secs5 Hanging Leg RaisesHanging Knee […]