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 )
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 )
Friday September 23, 2022 2 rounds 800m run 60 double unders 40 situps 20 burpee box jump overs
Thursday September 22 , 2022 A. back squat ( 5 – 3 – 1 ) x 3 B. Partner amrap 12 50 OHS 95 / 65 50 push ups
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
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.
Monday September 19, 2022 10 min AMRAP 12 wall balls 6 pull ups Immediately into 5 min amrap Squat cleans 185 / 125
Friday September 16th, 2022 3 x 3 thruster 3 x 2 thruster 3 x 1 thruster Cash out AMRAP 7 3 thruster 135 / 95 7 toes to bar
Thursday September 15, 2022 21- 18 – 15 – 12 – 9 – 6 – 3 Cal machine KBS 53 / 35 Box Jump 24 / 20
Digging out of a hole Read More »
Wednesday September 14th , 2022 Deadlift 8 – 8 4 – 4 – 4 2 – 2- 2- 2 Cash out partner amrap 12 40 dubs together share 20 ring dips
Tuesday September 13th , 2022 AMRAP 20 250m run 50 ft walking lunge 15 push ups ( if you have a vest wear one )