-
Monday, 11/20/23
EMOM x 10 MINUTES* All Tracks 1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder to Overhead
-
Sunday, 11/19/23
AMRAP x 15 MINUTES (All Tracks) 100m KB Farmer Carry (Athlete Choice) 10/10 KB Farmer Split Squats Pulling Option (Athlete Choice) *Pulling Options… 10 Strict Pull-Ups or Chin-Ups 10 Vertical or Supinated Ring Rows 3,2,or1 Reps of Rope Climbs
-
Saturday, 11/18/23
“Chad” 1000 Box Step Ups for Time
-
Friday, 11/17/23
Back Squat 10-8-6 | 8-6-4* “YOUR THIGHNESS” 5 ROUNDS FOR TIME 20 Unbroken Wall Balls* 20 Push-Ups
-
Thursday, 11/16/23
AMRAP x 20 MINUTES (ALL TRACKS) 200m Run* 25 Reps* Options for movements: Sit-Ups Push-Ups Alt DB Snatches Ball Slams *Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
-
Wednesday, 11/15/23
EVERY 8:00 x 3 SETS 50/40 Cal Row 40 Box Jump Overs 20 Chest to Bar Pull-Ups -Rest w/ Time Remaining-
-
Tuesday, 11/14/23
Deadlift 10-8-6 | 8-6-4* Performance: FOR TIME 20 Sumo Deadlifts 40 Back Rack Alt. Lunges 60 Russian KB Swings 40 Back Rack Alt. Lunges 20 Sumo Deadlifts
-
Monday, 11/13/23
Push Jerk 10-8-6 | 8-6-4* Performance: AMRAP x 12 MINUTES 16/13 Cal Bike 12 Toes to Bar 8 Burpees Over Bar 3 Shoulder to Overhead
-
Sunday, 11/12/23
AMRAP x 27 MINUTES 2:00 Cardio Choice 10 Strict Pull-Ups 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 5 Strict Toes to Bar
-
Saturday, 11/11/23
Three Wise Men Tribute “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans 20 Pull-Ups Rest 2 minutes, and then… “Beau”Complete as many rounds and […]