Bombshells
Wednesday April 5th , 2023 15 min amrap 10 deadlift 185 / 125 20 wall ball 20 / 14 50 double unders
Lynn
Tuesday April 4th , 2023 5 sets , on the 5 minutes Max sets bench press body weight / 3/4 body weight is Rx Super set with max set pull ups
Perfect 10 Model
Monday April 10th, 2023 10 Rounds for time 10 push press 115 / 75 10 KBS 53 / 35 10 Box Jumps 24 / 20
Running Down a Dream
Friday March 31st , 2023 8 x 2 min , rest 1 min Run 250m then max reps in remaining 2 min Round 1 : wall ball Round 2 : box jump over Round 3 American KB Swing 53 / 70 Round 4 : Burpees : ) Repeat for rounds 5 -8
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Isabel gets personal
March 30th , 2023 A. muscle snatch 3 – 3 – 3 B. power snatch 3 -3 -3 -3 -3 C. Isabel with 60% of max power snatch for the day 30 snatches for time ( 135 / 95 )
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Long Chief
Wednesday March 29th , 2023 AMRAP 15 15 hang power clean 135 / 95 30 push ups 45 air squats
Mono E mono
Head to Head workout : one person rows and one person runs , then partners switch and other person runs and other person Rows Both athletes start at the rower , as soon as the runner starts to run the rowing athlete rows max meters till the running athlete comes back and touches them. Then
The Basement
Monday March 27th , 2023 5 rounds for time 21 back squat 95 / 65 15 strict pull ups 9 strict press Rest 1 min after each round.
Mario Cart 2. 0
Friday March 24th , 2023 3 rounds For time Run 500m Row 500m 50 double unders 50ft hand stand walk ( unbroken )
Deadstop Deadlift
Thursday March 23, 2023 A. Sumo Deadlift 3 – 3 – 3 B. Deadstop Deadlift 3 – 3 – 3 – 3 – 3 C. amrap 6 single DB devil press 50 / 35
