Author: Jenna

  • Monday, 2/26/24

    Monday, 2/26/24

    Strength EVERY 1:30 x 5 SETS* 1 Power Snatch + 2 Hang Snatch** *Start Light-Moderate and build to Mod-Heavy. TRAP DOOR 5 ROUNDS FOR TIME 8 Power Snatches 10 Burpees Over Bar 12 Chest to Bars

  • Sunday, 2/25/24

    Sunday, 2/25/24

    AMRAP x 20 MINUTES 10-15-20-and so on… Cal Row* 5-10-15-and so on… Box Jumps (30/24)** *Alt. Cals… 5-10-15-and so on… **Option for 24/20.

  • Saturday, 2/24/24

    Saturday, 2/24/24

    Clean and Jerk ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk Partner Workout – Performance IN TEAMS OF 2… AMRAP x 5 MINUTES Max Squat Clean & Jerks

  • Friday, 2/23/24

    Friday, 2/23/24

    EVERY 2:00 x 5 SETS: *3 Pause Bench Press *Pause for 2 Seconds on Chest Every Rep Workout AMRAP x 16 MINUTES 15/12 Cal Bike 1 Rope Climb 15 Toes to Bar 1 Rope Climb 15 Burpees

  • Thursday, 2/22/24

    Thursday, 2/22/24

    FOR TIME 3 Rounds 10 Alt. Pistols 20 Goblet Squats 500m Row 3 Rounds 10 KB Step Overs 20 Russian Swings 500m Row 3 Rounds 10 KB Sumo Deadlift High Pull 20 x 10m Shuttle Touches

  • Wednesday, 2/21/24

    Wednesday, 2/21/24

    EMOM x 15 MINUTES MIN 1 – 20 Double Unders (40 Singles) MIN 2 – 5 Shoulder to Overhead* MIN 3 – 2 Bar Muscle Ups (5 Pull-Ups) Workout 3 ROUNDS FOR TIME 100 Double Unders 25 Shoulder to Overhead 10 Bar Muscle-Ups

  • Tuesday, 2/20/24

    Tuesday, 2/20/24

    BACK SQUAT Every 2 Minutes x 5 Sets: 1 Pause Back Squat (3 Sec) + 1 Double Bounce Back Squat (1 + ¼) + 1 Back Squat Build to a Heavy Complex Workout – Performance FOR TIME 1 Mile Run 150/125 Cal Bike

  • Monday, 2/19/24

    Monday, 2/19/24

    Power Clean ON A 12:00 MINUTE RUNNING CLOCK…. Build to a heavy 3-Rep “Touch and Go” Power Clean Benchmark Workout – Performance The Chief Max rounds in 3 minutes of:3 Power Cleans6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles

  • Sunday, 2/18/24

    Sunday, 2/18/24

    AMRAP x 15 MINUTES 15 DB Sumo Deadlifts 15 DB Deficit Push-Ups 15 Sit-Ups* 100m DB Farmer Carry *GHD Sit-Ups Optional.

  • Saturday, 2/17/24

    Saturday, 2/17/24

    Open Workout 20.5 For time, partitioned any way: 40 muscle-ups80-cal. row120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.