March 29, 2024

Part 1Hang Power Clean 2-2-2-2*Accumulate 3-4 heavy work sets in 12 mins. Part 2AMRAP in 9 mins of:3 Bar Muscle-ups6 Thrusters, 95/65 lbs9 Hang Power Cleans, 95/65 lbs12 Deadlifts, 95/65 lbGoal: 4+ Rounds Post WorkFor quality:PVC Overhead Squat Hold, 3x 20 secsStarfish Side Plank, 3x L 10 secs/R 10 secs

March 28, 2024

Every 1 min for 20 mins, alternating between:1 Power Snatch, 80% 1RM15 Box Jump Overs, 24/20 in1 Power Snatch, 80% 1RM60 Double Unders Post Work3 rounds for quality of:10 L/10 R Side Plank Pulses10 Weighted Straight-leg Sit-ups

March 27, 2024

“Murph” prep! If we have good weather feel free to stick with all running for each 3 round variation, especially if you plan to tackle “Murph” at the end of this cycle. Part 13 rounds for time of:Run, 800 m15 Pull-upsGoal: Sub 15min Part 23 rounds for time of:Row, 1000 m20 Push-upsGoal: Sub 15min Part […]

March 26, 2024

For time:7 Rope Climbs50 Toes-to-bars100 Kettlebell Swings, 70/53 lbsGoal: Sub 15 mins Post Work3 rounds for quality of:Recovery Row, 2 mins5 L/5 Rx [ 1 Reverse Lunge + Banded Lat Stretch ]7 Roll Over V-Sits

March 25, 2024

New programming cycle starts today! Next 3 weeks…Box Squats. Part 1Box Squat1×1 Part 2Tempo Back Squat10-8-6 Accessory WorkFor quality:3x 8 L/8 R Bulgarian Split Squats, pick load3x 16 Kettlebell Seesaw Press, pick load3x 8 L/8 R Half Kneeling Wood Chops, pick load

March 23, 2024

With a Buddy, For time:4 Kettlebell Front Squats, pick load4 Kettlebell Push Press, pick loadBear Crawl, 100 ft6 Kettlebell Front Squats, pick load6 Kettlebell Push Press, pick loadBear Crawl, 100 ft8 Kettlebell Front Squats, pick load8 Kettlebell Push Press, pick loadBear Crawl, 100 ft12 Kettlebell Front Squats, pick load12 Kettlebell Push Press, pick loadBear Crawl, […]