October 26, 2023
WARM-UP Banded Shoulders -into- 3 sets: :10 HS Hold :30 Erg 10 Sled Push + 10m Sled Pull 5 Shoulder Press (build in weight) STRENGTH Shoulder […]
October 25, 2023
WARM-UP Banded Glutes -into- 3 Sets: 6x15m Shuttle Run 5 Up Downs 10 Alternating Hang Clean and Jerks 5 Back Squats (build across sets) STRENGTH Back […]
October 24, 2023
WARM-UP 2:00 Jump Rope -into- 8 min AMRAP: 5 GHD Sit Ups to Parallel (or 6 alternating v-ups) 10 Step Ups 10 Russian Kettlebell Swings 10 […]
October 23, 2023
“CASH MONEY” Teams of 3 30:00 AMRAP Partner 1: 500/400m Row/Ski OR 400m Run) Partner 2: 2 rounds: 10 Overhead Squats (45/30) or Front Squat 8 […]
October 23, 2023
WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) • Perform 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + […]
October 21, 2023
“WAR 1” Teams of 2 – 4 Rounds for time: 400m Run (Together) 30m Single Dumbbell Synchro Lunge (22.5/15) REST 5mins “WAR 2” Teams of 2 […]
October 20, 2023
WARM-UP Banded Shoulders -into 8 min AMRAP: 10m Bear Crawl 10m Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3 Power Cleans 5 Shoulder Press […]
October 19, 2023
WARM-UP Banded Shoulders + Glutes -into- 3 sets: 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups (low) WORKOUT […]
October 18, 2023
WARM-UP Banded Glutes 30 easy Erg 3 Burpees 5 Back Squats (empty) :20 moderate Erg 2 Line Facing Burpees 5 Back Squats (Add a little weight) […]