1. 05/23/2022

    Complete For Time

    1,000 Meter Row

    50 Front Squat (45/35)

    60 Box Step Ups (24”/20”)

    50 Front Squat

    1,000 Meter Row

    For today, QUALITY of movement is what we are focused on.  With a light barbell and steps ups, range of motion can get shorted by not opening up the hips on both movements.   Make this your point of emphasis today.

  2. 05/20/2022

    Complete For Time

    10 Rounds

    5 Pull Ups or C2B

    30 Double Unders

    3 C2B or Bar Muscle Ups

    2 Deadlift (225/155)(315/225)

     

  3. 05/19/2022

    12 Min EMOM

    5/7 Snatch (95/65)(115/75)

    15/12 Cal Bike

    15/10 T2B

    12 KB Lunge (53/35)(70/53)

    Then

    Week 6 Front Squat

    Add +10 To Your 1 RM Front Squat then take 90%

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

  4. 05/18/2022

    5 Rounds

    400 Meter Run

    10 Power Clean (135/95)(185/125)

    15 Box Jumps (24”/20”)

    25 Minute Time Cap

  5. 05/17/2022

    10 Minute AMRAP

    10 KB Snatch (50/35)

    12 Push Ups

    14 KB Deadlift

    16 Sit Ups

    Then

    Week 6 Bench Press & Deadlift (Bench is +5 of your 1 RM and Deadlift is +10 of your 1 RM)

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

  6. 05/16/2022

    8 x 2:00 Interval

    (20/15)(25/20) Cal Row

    Max Rep Wall Balls (20/14)(11’/10’)

    Rest 2 Minutes Between Rounds

  7. 05/13/2022

    20 Minute AMRAP

    50 Double Unders

    15 Seated DB Press OR HSPU

    5 Power Clean (175/125)(225/155)

     

  8. 05/12/2020

    15 Minute EMOM

    15/10 Cal Ski

    15/10 GHD Sit Ups OR 10 Med Ball GHD Sit Ups (20/14)

    100’ Sled Pull (125/75)

    15/12 Cal C2 Bike

    20 Med Ball Bear Hug Squats (20/14)

    THEN

    Week 5 Front Squat

    Add + 10 To Your 1 Rep Max Then use 90% of that for your new base for the percentages

    5 @ 65%

    5 @ 75%

    5+ @ 85%

    1 x 20 @ 50%

  9. 05/11/2022

    Complete For Time

    10 Rounds

    (15/10)(20/15) Cal Bike

    10 Pull Ups

    10 Push Ups

    Rest 1 Minute after every 2 rounds

    RX+ with weight vest