August 26, 2024
Part 1Front Rack Lunge8-8-8-8 Part 2Hang Power Clean1-1-1-1 Accessory Work2x 12 Dumbbell Tate Press, pick load3x 10 Banded Kettlebell Swings, pick load2x 15 Goblet Spanish Squats, pick load Post WorkRoll/Smash Quads and IT Bands – 2 min/sidePigeon Stretch – 2 min/sideEccentric DB Fly – 2 x 5 w/ :05 sec lowering and regular return
August 24, 2024
2 rounds for time of:60 Toes-to-bars40 Hang Power Cleans, 155/105 lbs20 Push Jerks, 155/105 lbs10 Box Jumps, 36/30 in* Complete in teams of 2. Split reps equally. Goal: Sub 18 mins Post Work3 rounds for quality of:10 L/10 R Half Kneeling Halos, pick load5 Eccentric Dumbbell Pull Overs, pick load
August 23,2024
For time:21 Thrusters, 95/65 lbs21 Pull-upsDouble KB Front Rack Carry (53/35), 100 ft15 Thrusters, 95/65 lbs15 Pull-upsDouble KB Front Rack Carry (53/35), 100 ft9 Thrusters, 95/65 lbs9 Pull-upsDouble KB Front Rack Carry (53/35), 100 ft Goal: Sub 10min Post Work3 rounds for quality of:Easy Bike, 3 mins10 Kneeling Shoulder Taps5 Roll Over V-Sits10 Alt. 90/90
August 22, 2024
Part 1Banded Sumo Deadlift1×2 Part 250-40-30-20-10 reps, for time of:Bike Calorie*Complete in teams of 2. You go- I go fashion, each person does all the reps.Goal: Sub 20 mins Post Work3 rounds for quality of:10 Alternating Rotational Slam Balls, pick load20 Partner Medball Sit-up, pick loadPike Compression, 15 secs
August 21, 2024
For time:20 Snatches, 135/95 lbs20 Clean & Jerks, 135/95 lbs20 Ring Muscle-upsGoal: Sub 15min Post Work1 min R/L Banded Tricep Stretch1 min Banded Lat Stretch1 min/side Pec Stretch10 Jefferson Curls
August 20, 2024
3 rounds for time of:Run, 1000 m50 Row Calories30 No Push-up Burpees20 Goblet Squats, 35/25 lbs10 Strict Pull-upsGoal: 50-60% effort and Sub 45min Post Work75 Banded Pull Aparts50 Banded High Pulls50 Banded Tricep Extensions25 Banded Press