Muscle Beach
Wednesday February 1st, 2023 A. Double DB seated Press 3 x 8 B. Single Arm DB Seated Press 3 x 8 C. Push press 6 x 4 D. Cash out 10 x 20 seconds work / 20 seconds rest odd : ring support even Hollow Body Hold.
January 2023
Cold Sweat
January 31st , 2023 5 Rounds 1 min cal machine1 min wall ball1 min cal machine1 min burpees1 min restscore total reps per round.
Moat Cross
January 30th 2023 A. bulgarian Split squat ( db at sides ) 3 x 8 B. Back Squat 6 x 4 C. Partner AMRAP 12 1 Wall Walk 20m Walking lunge Add 1 wall walk every round.
4 x 4 animal style
Friday January 27th , 2023 4 min amrap , rest 4 min , 4 rounds Rounds 1 and 3 :8 cal machine8 2xDB thruster 50 / 35rounds 2 and 4 :8 cal machine4 2x db devils press 50 / 35
4 x 4 animal style Read More »
3 Clean EMOM
Thursday January 26th , 2023 15 min EMOM hang power clean + power clean + squat clean B. AMRAP 6 cluster 155 / 105
Midline Marathon
Wednesday January 25th , 2023 For Time 500m run50 V ups500m runOhs 45 / 35500m run50 situp500m run50m handstand walk ( bear crawl ) 500m run50 double unders
G I Jane
Tuesday January 24th , 2023 A. 5 x 5 dead stop deadlift B. G I Jane 10 min amrap burpee pull ups
Boogey Man
January 20th , 2023 AMRAP 15 10 power clean 10 box jumps 8 squat cleans 8 box jump overs 6 cluster 6 burpee box jump over Use 155 / 115 barbell and 24 / 20 inch box respectively.
Demolition man
Thursday January 19th , 2023 6 x 3 min rounds , 3 min rest Run 250 m 15 american KBS 53 / 70 max cal machine in time remaining
