Friday, January 20, 2023

2023-01-20T16:13:00-08:00

Teams of 3 - 24:00 AMRAP (Fitness) 21/30 Cal Ski or Standing C2 Bike 30 Bench Press (80/115lbs) 10-20-30-40 Etc Burpee Box Jump Over (20/24") (Comp) 21/30 Cal Ski or Standing C2 Bike 30 Bench Press (95/135lbs) 10-20-30-40 Etc Burpee Box Jump Over (20/24")

Friday, January 20, 20232023-01-20T16:13:00-08:00

Thursday, January 19, 2023

2023-01-19T15:38:20-08:00

4:00 Work / 2:00 Rest x 3 (Fitness) 2 Rounds 6 Power Snatch (65/95bs) 15 Wallballs AMRAP Front Rack Reverse Lunge (Comp) 2 Rounds 6 Power Snatch (95/135lbs) 18 Wallballs (14/20) AMRAP Front Rack Reverse Lunge

Thursday, January 19, 20232023-01-19T15:38:20-08:00

Tuesday, January 17, 2023

2023-01-18T15:36:16-08:00

Every 3:00 for 5 Sets X’ Second Echo Bike Sprint 10 DB Front Squats Row for Recovery IRT until 2:30 Athletes Test Max Watts on Echo Bike If over 1000w - Sprint for 0:08 Seconds If between 700-1000w - Sprint for 12 Seconds If Under 700w - Sprint for 15 Seconds

Tuesday, January 17, 20232023-01-18T15:36:16-08:00

Monday, January 16, 2023

2023-01-16T06:16:05-08:00

For Time (Fitness) 400m Run 40 Push Press (55/75lbs) 400m Run 40 Thrusters 400m Run (Comp) 400m Run 50 Push Press (65/95lbs) 400m Run 50 Thrusters 800m Run

Monday, January 16, 20232023-01-16T06:16:05-08:00

Sunday, January 15, 2023

2023-01-16T06:12:03-08:00

Every 2:00 x 8 Rounds (Fitness) 5 Bar Facing Burpees 6/9 Cal Row Add 1 Cal Per Round (Comp) 8 Bar Facing Burpees 8/12 Cal Bike Add 1 Cal Per Round

Sunday, January 15, 20232023-01-16T06:12:03-08:00

Saturday, January 14, 2023

2023-01-14T06:22:05-08:00

Teams of 3 For Time 120 DB Thrusters (20/35lbs) 30 DB Box Step Overs (20/24") 30 Deficit Push Ups 200m Run 90 DB Thrusters 45 DB Box Step Overs (20/24") 45 Deficit Push Ups 400m Run 60 DB Thrusters 60 DB Box Step Overs (20/24") 60 Deficit Push Ups 800m Run

Saturday, January 14, 20232023-01-14T06:22:05-08:00

Friday, January 13, 2023

2023-01-14T06:21:30-08:00

Deadlift Specific Weakness Work If you find the bottom half of the Deadlift is the toughest - the bar moves but stops or slows when it leaves the floor - follow A. If you struggle to stand the bar all the way up as it approaches knees or passes - Follow B A) Deficit Deadlift [...]

Friday, January 13, 20232023-01-14T06:21:30-08:00

Thursday, January 12, 2023

2023-01-14T06:20:37-08:00

AMRAP 25:00 50 Cal Bike 50 Power Cleans (65/95lbs) (or Double Unders if they came on Wednesday) 50 DB Lunges (20/35lbs) 50 Burpees 50 Toes To Bar / 100 Sit Ups

Thursday, January 12, 20232023-01-14T06:20:37-08:00

Wednesday, January 11, 2023

2023-01-14T06:19:56-08:00

“Sophie’s Choice 2023" Teams of 2 For Time Divide the work evenly (as possible) with one athlete working at a time One Barbell (unless mixed team). They must load/unload weight for each movement. 4 Rounds For Time 31 Pushups 31 Power Cleans 95/135 31 Situps 31 Push Presses 65/95 31 Good Mornings 45/65 31 Pullups [...]

Wednesday, January 11, 20232023-01-14T06:19:56-08:00