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
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
Thursday January 12th, 2023 AMRAP 20 2 ring muscle ups 4 box jumps 30 / 24 8 KBS 70 / 53
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
Tuesday January 10th, 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time.
Monday January 9th , 2023 5 rounds 21 backsquat 95 / 65 15 toes to bar 9 strict press 95 / 65 rest 2 min.
January 6th, 2023 8 x 2 min rounds , rest 1 min Run 250 Odd burpees even snatch 95/ 65
January 5th 2023 AMRAP 20 2 rounds of Cindy 4 squat cleans 185 / 125 1 Round of CINDY 5 strict pull up 10 push up 15 air squats
January 3rd , 2023 5 rounds 15 cal machine 12 deadlift 9 hang power clean 6 push jerk 155 / 115
January 2nd , 2023 Regular Schedule AMRAP 23 100m run 1 legless rope climb 20 wall balls 23 double unders Add 100m and 1 rope climb every round.