May 20, 2023
8am-10am: Open Gym Teams of 2 – for time:Farmer Carry, 53/35 lbs, 800 mSled Drag, 90/70 lbs, 1200 m*Teams work together to accomplish the work and can rotate as often as they like.*Complete the distance of the farmer carry before moving on the sled drag. Post WorkFor quality:50 Band Pull Aparts50 Band Face Pulls
May 19, 2023
In 5 mins, for max reps of:Run, 800 mmax reps in remaining time Push Jerks, 185/125 lbs— Rest 1:30 —In 4 mins, for max reps of:Run, 600 mmax reps in remaining time Calorie Bike— Rest 1:30 —In 3 mins, for max reps of:Run, 400 mmax reps in remaining time Dball over shoulderGoal: Have 1 min […]
May 18, 2023
10 rounds for time of:30 Double Unders7 Deadlifts, 155/105 lbs5 Box Jumps, 30/24 in3 Hang Squat Cleans, 155/105 lbsGoal: Sub 20 mins Post WorkAMRAP in 8 mins of:10 R Paloff PressSingle Arm Kettlebell Overhead Carry, pick load, R 100 ftL-Sit Hold, 15 secs10 L Paloff PressSingle Arm Kettlebell Overhead Carry, pick load, L 100 ft
May 17, 2023
Every 1 min for 12 mins, alternating between:10 Dumbbell Thrusters, 50/35 lbs10 Kettlebell Swings, 70/53 lbs Post WorkMonostructural Cardio til the 20:00 markThen – Couch Stretch 1:30/sidePigeon Stretch 1:30/sideForward Fold 1:30
May 16, 2023
Every 5 mins for 20 mins:20/17 Row Calories15 Hand Release Push-ups10 Pull-ups5 Hang Power Cleans, 205/145 lbsGoal: Consistency across all rounds and 1 min to rest before the next. Post Work3 rounds for quality of:L Side Plank, 20 secsR Side Plank, 20 secs:30sec Hollow Rock10 L/10 R Lateral Med Ball Toss, pick load5 Strict Toes-to-bars
May 15, 2023
Today we will be testing a 1 Rep Max and re-testing the 10-min Bike test. For the 1 rep, you can squat or deadlift (you could also pick a push press or bench if your heart desires). You will have 20 mins here, so be sure to rest and build up slowly. For the 10-min […]