Blog

  1. 03/23/23

    12 Minute AMRAP

    20 KB Swing (53/35)

    30 Double Unders

    10 Plyo Push Ups (4”/2”)

    Then

    15 Minutes To Build to A Heavy 3 Rep Bench Press

  2. 03/22/2023

    6 x 3:00 Sets

    4 Wall Walks/25’ HS Walk/50’ HS Walk

    20 DB Front Rack Squats (50/35)

    Alternate Arms on Each Round of DB Squats.

     

     

     

  3. 03/21/2023

    10 Min AMRAP

    12/8 Cal Bike

    10 Deadlift (135/95)(185/125)

    15 Sit Ups

    Then

    15 Min To Establish a Heavy 3 Rep Deadlift

  4. 03/20/2023

    5 Rounds

    10 Hang Clean (95/65)

    15 Bar Facing Burpees

    20 Pull Ups

    **20 Minute Time Cap**

  5. 03/17/2023

    The Luck of The Kettlebell

    Complete For Time

    100 Double Unders

    60 KB Snatch (53/35)

    40 Pull Ups

    30 KB Step Ups (53/35)(24”/20”)

    20 KB Push Ups (10 Right/10 Left)

    10 TGU (53/35)

     

     

  6. 03/16/2023

    21 Minute EMOM
    15/12 Cal Ski
    10/15 HSPU Rx+ 10 Strict
    150 M Run
    20 Alt Leg Lunge
    15/12 Cal C2
    10 Bar Dips
    Rest

  7. 03/15/2023

    6 x 2:00 Intervals

    12/20 T2Rings

    Max Cal Bike

    Rest 2:00

  8. 03/14/2023

    Complete For Time

    33-27-21-15-9

    Wall Ball (20/14)(10’/9’)

    Burpees

    This is a very straight forward conditioning couplet.  The key here is to find strategic breaks in the bigger wall ball sets.  For the burpees, find a pace that works for you so you can keep moving through them.

  9. 03/13/2023

    Every 2:00 x 2 Rounds

    15/12 Cal Row

    12 Power Cleans (95/65)(135/95)

    Rest 2 Minutes

    Every 2:00 x 2 Rounds

    15/12 Cal Row

    8 Power Cleans (135/95)(185/125)

    Rest 2 Minutes

    Every 2:00 x 2 Rounds

    15/12 Cal Row

    4 Power Cleans (155/105)(225/155)