A) 4 Rounds 400m Run 30 KB Swings (53#/35#) 20 burpees INT / 55+ RX 35#/26# BEGINNER 400M RUN 15 KB SWINGS (35#/26#) 10 BURPEES B) No phone, laptop, TV, or other screened device 2 hours before bed
2019 06 25
Hang Squat Snatch 2-2-2-2-2-2-2 *Work up to a 2RM Hang (mid thigh) squat snatch INT / 55+ RX SAME BEGINNER SAME
2019 06 24
A) AMRAP 13 MIN 13 Deadlifts (155#/105#) 13 Box Jumps (24"/20") 13 Pull ups INT /55+ RX 115#/85# Step ups Beginner 75#/55# Step ups Ring Rows B) Write down 3 things you are grateful for that happened to you today
2019 06 23
A) 6 ROUNDS (30 MINUTES) MIN 1: MAX Jumping pull ups MIN 2: MAX Cal Row MIN 3: MAX Burpees MIN 4: MAX Cal Bike MIN 5: REST ***The jumping pull up "RX" is 6" above outreached hand INT / 55+ RX SAME BEGINNER 20 MIN MIN 5: MAX Cal…
2019 06 21
6 ROUNDS FOR TIME 5 Ring Muscle ups 5 Squat Cleans (225#/155#) INT / 55+ RX Bar Muscle ups 155#/105# Beginner Jumping CTB pull ups Hang Squat Cleans (45#/35#)
2019 06 20
A) AMRAP 20 MIN 20 ALT DB Snatches (50#/35#) 10 wall balls (30#/20#) 5 burpee box jump overs (24"/20") INT / 55+ RX 35#/25# 20#/14# 20" step ups Beginner 15 MINUTES 25#/15# 10#/6# BURPEE STEP OVERS B) Answer the following questions 1. what is your social determined wake time? (when…
2019 06 19
Back Squat 5-5-5-5-5 *New athletes should work up to a 5RM experienced athletes should start their first set at 80%+ of their 1RM and use the same weight for all 5 sets of 5 across. Accessory 3 sets 10 wide grip pull ups 3 turkish get ups each arm
2019 06 18
A) 5 Rounds for time 2 rounds of "Cindy" 5 pull ups 10 push ups 15 Air Squats 1 Round of DT 12 Deadlifts (155#/105#) 9 Hang PC 6 Push Jerks INT / 55+ RX 115#/85# Beginner 3 Rounds 45#35# B) Go on a 5 minute walk in the next…
2019 06 17
A) 10-20-30-40-50-40-30-20-10 Unbroken Double unders *same number of sit ups between each set INT /55+ RX Same Beginner Single unders (does not have to be unbroken) *10 sit ups between each set B) In the next 24 hours accumulate 2 min hanging from a pull up bar In this…
2019 06 16
TEAM of 3 400 M Run together 50 DB Thrusters (50#/35#) *one partner hangs from pull up bar 400 M Run together 50 Strict pull ups *one partner holds push up position 400 M Run together 50 Devils presses *one partner holds bottom of squat 400 M Run together *Break…
2019 06 14