WK 2: Reverse Deficit Lunges: Top set of 12-16 reps (6-8/ leg) *Take your top weight/reps from last week and either progress in weight or reps. Example: Last Week: 100lb x 14 reps | This week: 100lbs x 16 reps “Sinister Cindy”- 16 min 1 L-Sit Rope Climb (starting from floor) 10 HSPU 15 Heel...Read More
Olympic Lifting -Snatch: pause 2” off ground + 1 low hang snatch -2 Clean Pulls + 1 clean Endurance 35 min AMRAP “Tri This Ruck” 3 mile bike 2k row 1 mile run *max burpees over ruck in remaining timeRead More
Bench Press: 15 min to build to heavy 8 rep “Step by Step” – For time 40 Box Step ups, 53/35 (24″/20″) 40 HR push-ups 400m Run 30 Box Step ups 30 Dips (ring or bar) 300m Run 20 Box Step ups 20 HSPU 200m Run 10 Box Step-ups 10 Wall Walks 100m RunRead More
Wacky Wiser Partner Friday “The Hangover” – For Time 90/80 Cal bike40 DB Hang Cleans, 50’s/35’s7 Synch BMU 70/60 Cal bike30 DB Hang Squat Cleans7 Synch BMU 50/40 Cal bike20 DB Hang Cleans7 Synch BMU 30/20 Cal bike10 DB Hang Squat Cleans7 Synch BMURead More
Deadlift (% based off of last weeks 1RM) 1 x 5 @ 75% 1 x 5 @ 80% 1 x 5 @ 85% “Boxed In” – For Time For Time25 Box Jump Overs, 24″/20″21 Deadlifts, 225/15325 cal row 25 Box Jumps overs15 Deadlifts25 cal row 25 Box Jump overs9 Deadlifts25 cal rowRead More
1a. SA DB OH Press: 3 x 8 1b. Barbell Bent Over Row: 3 x 8 *Try to increase weight from last week “Ball Therapy” – 12 MIN AMRAP 4 Weighted Strict Pull-ups, 20/14 8 Med Ball Sit-ups, 20/14 12 Wall Ball Shots, 20/14 For Quality 40 Barbell Bicep Curls – pause in the bottom...Read More
WEEK 1: Reverse Deficit Lunges: Build to a top set of 12-16 (6-8 per leg) Then… “Drag ‘N Drop” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 Toes 2 Bar *10 drag rope DU after each roundRead More
