February 4, 2021
For time:40 BurpeesRun, 400 m60 Alternating Med Ball Box Step-ups, 20/14 lbsRun, 400 m40 Burpees Goal: Sub 15 minutes Post Work1x:1 min OH Samson Stretch3-4min Forward Fold2min per side Pigeon Stretch1min Child’s Pose Post work today will involve a bit of stretching with some longer durations. It’s important that you ease into these stretches. Focus […]
February 3, 2021
Back Squat 3-3-3-3-3 Week 2 of our small back squat cycle amidst the other work. Last week we had sets of 5 which you can use as a guideline but we should see an increase in weight since we are going to sets of 3. Adjust loading as needed throughout with the goal of challenging […]
February 2, 2021
Build-the-Base AMRAP 40 mins of:Row 500m/Bike 7505 Burpee Ring Muscle-ups3 Hang Squat Cleans, 135/95 lbs1 Box Jump, 36/30 inRow 500m/Bike 7505 Burpee Ring Muscle-ups3 Hang Squat Cleans, 145/105 lbs1 Box Jump, 36/30 inRow 500m/Bike 7505 Burpee Ring Muscle-ups3 Hang Squat Cleans, 155/115 lbs1 Box Jump, 36/30 in…*Continue adding 10 lbs each round until time expires.**Stop […]
February 1, 2021
Block Clean & Jerk 2-2-2-2-2 Pulling from the blocks today! Use plates to set the bar up so it’s just below the knee. Be careful with any dropping or failed lifts. Focus on generating speed as you get into the second pull and we are going to continue doing a split jerk after each rep […]
January 29, 2021
Benchmark Friday “Bell”3 rounds for time of:21 Deadlifts, 185/135 lbs15 Pull-ups9 Front Squats, 185/135 lbs Goal: sub 12 mins Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his […]
January 28, 2021
For Time:400m Run50′ Sled Push (heavy)50′ Hand over Hand Sled Pull (heavy)40 Abmat Sit-ups30 Calorie Bike40 Abmat Sit-ups50′ Hand over Hand Sled Pull50′ Sled Push400m Run Goal: Get it done Post Work2xs:10ea Lying Thoracic Rotation2min Straddle Stretch