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
Split Jerks
Wednesday January 18th , 2023 A. 7 x 3 Split Jerks from the rack B. Partner amrap 15 share 50 cal machine share 50r eps double x DB shoulder to overhead
Aerobic Gymnastics
Tuesday January 17th , 2023 AMRAP 24 400m run 20 push ups 10 ctb pull ups
Aerobic Gymnastics Read More »
Lunges and Back Squats
Monday January 16th , 2023 Regular schedule A. 3 x 8 Front rack back step lunges B. 4 x 3 pause back squat C. Partner amrap 10 Share 20 Overhead squats with a single DB both partners do 30 double unders at the same time.
Lunges and Back Squats Read More »
Back Squats
Friday January 13th , 2023 Back squat 3 x 6 ACROSS 6 x 3 ACROSS Cash out relay race 400m x 1 each 250m x 2 each 100m x 3 each
Jumping Nate
Thursday January 12th, 2023 AMRAP 20 2 ring muscle ups 4 box jumps 30 / 24 8 KBS 70 / 53
Power Party
Wednesday January 11th, 2023 A. Power clean and push jerk party EMOM 4 min x 4 Clean and jerk rest 1 min EMOM 4 min x 3 Clean and jerk rest 1 min EMOM 4 min x 2 Clean and jerk rest 1 min EMOM 4 min x 1 Clean and jerk B. Cash out
Hot Potato
Tuesday January 10th, 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time.
Be So Basic
Monday January 9th , 2023 5 rounds 21 backsquat 95 / 65 15 toes to bar 9 strict press 95 / 65 rest 2 min.
