June 3, 2023
8am-10am: Open Gym Complete in teams of 2…6 rounds, 1 min per station, for max reps of:Over Under, 24/20 inBurpee Strict Pull-up*Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.Post WorkEvery 2 mins for 6 mins do:15 Toes-to-barsKettlebell Front Rack Carry, pick […]
June 2, 2023
Part 115 minutes to build to a heavy single:1 1/4 Front Squat Part 23 rounds for time of:5 Front Squats, 225/155 lbs10 Push Jerks, 155/105 lbs50 Double UndersGoal: Sub 9 mins Post Work3 rounds for quality of:10 Kneeling Kettlebell Halos, pick load15 Band Face PullsHollow Rock, 20 secs
June 1, 2023
Heavy Day! Power Snatch Wave:3 Rounds1 Rep OTM x 5 min*Start at 65-75% of your 1 RM power snatch and increase 5-10 lbs each min. Reset to 65-75% at the start of each round. Accessory LiftsFor quality:3x 8 L/8 R Split Squats, pick load3x 8 L/8 R Isolated Single Arm Incline Dumbbell Bench Press, pick […]
May 31, 2023
5 rounds, for max reps of::30sec Bike CalorieRest 1 min:30sec Power Clean, 135/95 lbsRest 1 min Post Work3 rounds for quality of:35 Seated Mini Band Leg Curls20 Band Tricep Extensions20 Band Bicep CurlsRest 1:30
May 30, 2023
Grunt Work 5 rounds for time of:Dumbbell Bear Crawl, 50/35 lbs, 50 ftSuitcase Carry, 50/35 lbs, L 50 ft/R 50 ft15 Weighted Sit-ups, 25/15 lbs Goal: Sub 18 mins Post Work3 rounds for quality of:5 R Suitcase Deadlifts, pick load7 R Teapots, pick load9 R Single Arm Kettlebell Hang Cleans, pick load5 L Suitcase Deadlifts, […]
May 29, 2023
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