February 24, 2023
RX23.2AComplete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2BImmediately following 23.2A, athletes will have 5 minutes to establish:1-rep-max thruster (from the floor) SCALED23.2AComplete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs […]
February 23, 2023
In 5 mins, for max reps of:50/40 Bike Caloriesmax reps in remaining time Bear Complex (135/95 lbs)— then —In 5 mins, for max reps of:50/40 Bike Caloriesmax reps in remaining time Burpee Pull-ups— then —In 5 mins, for max distance of:50/40 Bike Caloriesmax distance in remaining time Farmer Carry, 70/53 lbs Post WorkComplete as many […]
February 22, 2023
Push Press 10-8-6-4-2 Accessory LiftsFor quality:3x 5 Eccentric Dumbbell Flies, pick load3x 8 Seated Good Mornings, pick load75 Mini Band Lat Pull Downs Optional ConditioningAs reps as possible in 12 minutesRow Calorie, 6 minutesRest 2 minutesBike Calorie, 6 minutes
February 21, 2023
For time:40 Toes-to-bars— then —4 rounds of:20 Box Jumps, 24/20 in20 Alternating Dumbbell Snatches, 50/35 lbs— then —40 Toes-to-barsGoal: Sub 18 min Post Work4 rounds for quality of:5 Ring Glute BridgesCopenhagen Plank, L 10 secs/R 10 secs10 L/10 R Banded Clamshells
February 20, 2023
For time:21-15-9-6Thrusters, 95/65 lbs63-45-27-18 Double UndersGoal: Sub 7 minPost Work3 rounds for quality of:10 Scap Pull-ups10 Scap Push-ups10 GHD Plate Muscle Snatches, pick load
February 18, 2023
Every 1 min for 12 mins, alternating between:Min 1: Front Rack Walking Lunge, 75/55 lbs, 50 ftMin 2: 25 Sit-upsMin 3: 15/12 Bike Calories Post Work3 rounds for quality of:Single Arm Farmer Carry, pick load, R 50 ftSingle Arm Overhead Carry, pick load, R 50 ftSingle Arm Farmer Carry, pick load, L 50 ftSingle Arm […]