November 18, 2023
Teams of 3: 60 pull ups 250m run 9 rope climbs 250m run 60 power snatches 35/50 500m run 60 power snatches 35/50 250m run 9 […]
November 17, 2023
WARM-UP Banded Glutes and Shoulders -into- 8:00 AMRAP: 7.5m walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans […]
November 16, 2023
WARM-UP Banded Shoulders + Glutes -into- 8:00 Amrap: 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push […]
November 15, 2023
WARM-UP Burgener Warm Up Clean Perform 5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty […]
November 14, 2023
WARM-UP 10:00 AMRAP: 60-second Erg (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs WORKOUT PREP 2 sets: 5/4 Calorie Erg […]
November 13, 2023
WARM-UP Banded Glutes -into- 2 sets: 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP: 2x50ft Shuttle run 10 Ring Rows 3 Snatch […]
November 11, 2023
Warm Up Just make sure you stretch Fire, Wind, Earth, Moon, Stars et al TEAMS OF 3 – 25 Mins (Good Luck) 11 Burpees 11 Deadlifts […]
November 10, 2023
WARM-UP Banded Shoulders -into- 3 sets: 5 Snatch Grip Deadlifts 4 Snatch High-pulls 3 Muscle Snatches 2 Power Snatches 3 Bar Rows 3 Low Bar Muscle […]
November 9, 2023
WARM-UP Hinshaw Warm Up WORKOUT PREP 2 sets: 100m Run (build in pace) 5 Air Squats “HANSON” FIRE 4 Rounds for time (18min cap): 400m Run […]