9.1.18 Teams of 2: A) 5 Rounds *10 minute cap 12 Push Jerks 115/75 24 Toes to Bar -immediately into- B) 1 Mile Run *7 minute cap (200m Intervals) -immediately into- C) 42-30-18 *10 minute cap [...]
8.31.18 A) 5 Sets *Rest 2 minutes between each set 3 Bench Press (Heavy as possible) -immediately into- 3 Power Cleans (Heavy as possible) -immediately into- 15/12 Calorie Bike -immediately into- [...]
8.30.18 A) Every 90 Seconds for 5 Sets 2 Power Snatches + 2 Overhead Squats *Build in weight based off technique B) For Total Time 2 Rounds 12 Alternating Dumbbell or Kettlebell Lunges *Suitcase [...]
8.29.18 A) 15 Minutes to find a 3 Rep Max Deadlift B) As Many Rounds/Reps As Possible in 10 Minutes 200m Run 7 Wall Balls 20/14 7 Toes to Bar Rx+ 30/20 622 Brief: – New Olympic Lifting [...]
8.28.18 A) 5 Reps at 50% 3 Reps at 60% 3 Reps at 70% 2 Reps at 75% 2 Reps at 80% 1 Reps at 85% 1 Reps at 90% Start trying to a hit a new max if possible! *If you do not know your [...]
8.27.18 A) 65% 5 Reps 75% 5 Reps 85% Max Reps *In between each set complete 20 Russian Twists with the heaviest Dumbbell you can. L+R= 1 rep. B) For Time *15 minute cap 25 Pull-Ups 50 Calorie Row [...]
8.26.18 A) Every Minute on the Minute for 15 Minutes Minute 1) 10 Dumbbell or Kettlebell Push Press Minute 2) 10 Sit-Ups Minute 3) 10 Alternating Lunges *Hold DB’s or KB’s suitcase [...]
8.25.18 A) Teams of 2: 4 Rounds for Time *30 minute cap 800m Run (400m Intervals per person) 24 Push Jerks 135/95 or moderate weight 24 Lateral Burpees 24 Power Cleans 135/95 or moderate [...]
8.24.18 A) 3 Sets 8 Tempo Deadlifts @ (30X1) Tempo 8 Tempo Dumbbell Bench Press @ (30X1) -rest as needed in between sets- B) As Many Rounds/Reps As Possible in 9 Minutes 16 Double [...]
8.23.18 A) For Time In Tabata Format Complete.. (20 seconds on/10 seconds off) 30 Back Squats 135/95 *3 minute cap -30 second transition- 60 Pull-Ups *4 minute cap -30 second transition- [...]
