June 10, 2023
Teams of 2 – for time:100 Wall Balls, 20/14 lbs80 Deadlifts, 225/155 lbs60 Bar Facing Burpees40 Chest-to-bar Pull-ups*Complete in teams of 2. Share the reps as you like.Goal: Sub 15 mins Post WorkFor quality:True Hip Stretch, L 1 min/R 1 minPec Smash With Lax Ball, L 1 min/R 1 min3x 5 Eccentric Dumbbell Pull Overs, […]
June 9, 2023
As many reps as possible in 25 mins of:Bike Calorie, 5 mins–then–AMRAP in 5 mins of:5 Power Cleans, 135/95 lbs10 Box Jumps, 20/14 in30 Double Unders–then–Row Calorie, 5 mins–then–AMRAP in 5 mins of:5 Bar Muscle-ups12 Alternating Lunges30 Double Unders–then-Run, 5 mins Post WorkAccumulate the Following in as few sets as possible:50 Dumbbell Overhead Tricep Extension30 […]
June 8, 2023
3 rounds for time of:Row, 500 m15 Toes-to-bars10 Back Squats, 185/125 lbs Goal: Sub 13 mins Post WorkFor quality:Couch Stretch, L 2 mins/R 2 mins3x 6 L/6 R Eccentric Pigeon Squats3x Bar Hang, 20 secsUnderhand PVC Stretch, 2 mins
June 7, 2023
GRUNT WORK! 4 Rounds:15 Russian KB Swing (70/53)10L/10R Single Arm KB S2OH (70/53)50” Dball Bearhug Carry3 Dball Over Shoulder50’ Dball Bearhug Carry3 Dball Over Shoulder Goal: Sub 13 Post Work3 rounds for quality of:10 L/10 R Banded External Rotations10 Mini Band Behind-the-Neck Press10 Mini Band Front Raises
June 6, 2023
“Air Force”For time:20 Thrusters, 95/65 lbs20 Sumo Deadlift High-pulls, 95/65 lbs20 Push Jerks, 95/65 lbs20 Overhead Squats, 95/65 lbs20 Front Squats, 95/65 lbs*Every 1 min (starting at 0:00) complete:4 Burpees Goal: Sub 12 mins Post Work5 rounds for quality of:Sled Drag, pick load, 50 ftSled Row, pick load, 50 ftRest 1:30
June 5, 2023
Front Squat 10-2-10-2 Accessory LiftsCurtsy Lunge 10-10-10, using heaviest weight per setHalf Kneeling Landmine Press 10-10-10, using heaviest weight per setSingle Leg Deadlift 10-10-10, using heaviest weight per setSingle Arm Landmine Row 10-10-10, using heaviest weight per set