Deadlift Strength
1/23/24 Deadlift 2 x 6 across 70-75% 3 x 4 across 80-85% 4×2 building 85 – 92% Cash out amrap 12 rotate full rounds 10 cal machine 8 american KBS 53 / 35
Acid Burn
1/22/24 3 rounds 400m run ( 500m row if raining ) 21 thrusters 95 / 65 15 burpees over bar
Sumo throw crunch
January 19th, 2024 AMRAP 15 10 Sumo deadlift high pull 95 / 65 15 wall balls 20 medball situps
2 rope dash
January 18th , 2024 5 rounds 100m run 20 double unders 1 rope climb *every round add : 100m , 20 double unders and 1 rope climb*
Twenty twin twin twin
January 17th, 2024 20 rounds 1 wall walk 2 power clean 185 / 125 3 Box jump overs 30 / 24
Twenty twin twin twin Read More »
Squat Strength
January 16th, 2024 A. Back Squat 4 x 6 B. Front Squat 6 x 4 C. Partner Row max meters on a 20 min running clock 4 min each 3 min each 2 min each 1 min each
Flip Flop
January 15th , 2024 AMRAP 25 Run 250m 15 cal machine Odd rounds 15 HSPU Even Rounds 15 CTB pull ups
Deadlift Strength
January 11, 2024 A. deadlift 3 x 10 across 3 x 5 across 5 x 3 building B. Every 2 min x 7 rounds 20 second bike sprint… : )
Snatch Sandwich
January 10th , 2024 A. Turkish get ups 10 reps Right 10 reps left B. Amrap 16 4 snatch 95 / 65 8 box jumps 24 / 20 4 snatch 95 / 65 12 wall balls 20 / 14
