Front Squat party
Friday September 30th , 2022 4 x 4 front squat 4 x 3 4 x 2 4 x 1 No rack , emom Cash out partner amrap 12 30 devils press 50 / 35 60 Wall balls 20 / 14
Deadlift 5s and 3s
Wednesday September 28th , 2022 5 x 5 deadlift 3 x 3 deadlift Cash out Partner amrap 14 1 – 2- 3 – 4 -etc wall walk 50 ft OH walking lunge 50 / 35 SA DB rotate full rounds with partner.
Deadlift 5s and 3s Read More »
Grip – Hop
Tuesday September 27th, 2022 8 x 2 min rounds , rest 2 min 12 KBS 53 / 35 9 Box Jumps Max cals in time remaining.
Dark Knight
Monday September 26 , 2022 3 rounds 400m run 21 thrusters 75 / 55 15 burpees over the bar 9 bar muscle ups ( scale with pull ups or banded pull ups )
Dust Bowl
Friday September 23, 2022 2 rounds 800m run 60 double unders 40 situps 20 burpee box jump overs
Back squat wave
Thursday September 22 , 2022 A. back squat ( 5 – 3 – 1 ) x 3 B. Partner amrap 12 50 OHS 95 / 65 50 push ups
River Crossing
Wednesday September 21 , 2022 8 x 2 min rounds, rest 2 min 10 toes to bar 10 front rack lunges 95/65 Max cals in time remaining
Press Biathlon
Tuesday September 20th, 2022 A. Press from ground 1 x 4 2 x 3 3 x 2 B. Press biathlon run 400m 21 press 115 / 75 run 400m 15 press run 400m 9 press Every time you break up a set , do 250m lap.
Legs of Steel.
Monday September 19, 2022 10 min AMRAP 12 wall balls 6 pull ups Immediately into 5 min amrap Squat cleans 185 / 125
