August 25, 2024
WARM-UP 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs WORKOUT PREP […]
August 23, 2024
WORKOUT 3 “Rip & Grip” CLEAN LADDER ROUND 1 FEMALE: 30-35-40-45 MALE: 60-65-7-75 ROUND 2 FEMALE: 50-55-6-65 MALE: 80-85-90-95 ROUND 3 FEMALE: 70-75-80 MALE: 100-105-110 ROUND […]
August 23, 2024
WORKOUT 2 “Don’t Trip, Pull Hard” Level 1 10 Min AMRAP: 200 Single Skips 20 Pull Ups 10 Cleans *Weight: 40/30 *Reps can be split however […]
August 23, 2024
WORKOUT 1: “Lungs on Fire” – Level 1 4 Rounds for time: 20 Cal Row 20 Kettlebell Swings 20 Lateral Burpee Over Line *Weight: 24/16 *Reps […]
August 18, 2024
WARM-UP 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird Dogs 5 Back Squats (empty bar) STRENGTH Back Squat for load: #1: 10 reps @ 55% […]
August 18, 2024
WARM-UP 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00 AMRAP 5 Clean Deadlifts 5 Hang Muscle Clean 5 Power Cleans 5 Inch Worms 10 Sit […]
August 18, 2024
WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Half […]
August 18, 2024
WARM-UP 8:00 AMRAP 45-second Machine 8 Box Step Ups 4 Up Down + Get Overs 10 Banded Pass throughs WORKOUT PREP 1 set: 5/4 Calorie Row/Ski […]
August 18, 2024
WARM-UP 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power […]