February 10, 2023
AMRAP in 15 mins of:Row, 200 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ftRow, 400 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ftRow, 600 mDouble Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft…Continuing adding distance in this scheme each round until time expires Midline Work4 rounds for quality of:Alternating Bird Dog, 20 secsRest […]
February 9, 2023
3 rounds, each round for time, of:20 Wall Balls, 20/14 lbs20 Sumo Deadlift High-pulls, 75/55 lbs20 Box Jumps, 20 in20 Push Press, 75/55 lbs20/17 Row CaloriesRest 1 min between each roundGoal: Sub 7 min/round Post Work3 rounds for quality of:Banded Low Box Step-up, 1 min30 Banded Leg Curls10 L/10 R Band Knee Abductions
February 8, 2023
Snatch 3-3-3-3-3 Accessory WorkFor quality:50 L/50 R Banded Split Squats100 Band Rows100 Band Good Mornings100 Banded Press*complete all 100 reps in as few sets as possible before moving on to the next exercise. Post Work400m Farmer Carry, 53/35 lbsEvery time you break complete:30 Flutter Kicks
February 7, 2023
For time:3 Bike Calories6 Double Unders6 Bike Calories12 Double Unders9 Bike Calories18 Double Unders12 Bike Calories24 Double Unders15 Bike Calories30 Double Unders18 Bike Calories36 Double Unders21 Bike Calories42 Double Unders24 Bike Calories48 Double UnderGoal: Sub 12 min Post WorkComplete as many rounds as possible in 6 mins of:10 Landmine Rotations, pick load10 Kneeling Banded Crunches10 […]
February 6, 2023
Challenge Winners will be announced later TODAY!! 10 rounds for time of:3 Thrusters, 135/95 lbs5 Burpee Pull-ups7 Toes-to-barsGoal: Sub 15 min Post Work3 rounds for quality of:10 Single Arm Dumbbell High Pulls (light)15 Banded Face PullsReverse Grip Hang, 20 secs
February 4, 2023
AMRAP in 10 mins of:50ft Walking Lunge20 Plate Ground-to-Overheads, 45/25 lbs10 Feet Elevated Push-ups50 Plyo Skiers Post Work 1x:1-2min per side Pigeon Stretch1min Standing Hamstring Stretch