Uncategorized

  Strength Superset   10:00 EMOM Minute 1: 5 Deadlifts Minute 2: 5 Strict Press   Deadlift @ 65-70% Across Strict Press: 65-70% Across “So Much Fun, It Should Be Illegal!”   8:00 AMRAP 4 Wall Facing Handstand Push-Ups 8 Sumo Deadlift High Pull 43/30   Active: WFHSPU to an abmat, 34/25. Lifestyle:  Dual Dumbbell…

  “What, Like It’s Hard?”   3 Sets For Time: 400m Run 20 Pull-Ups 30 Sit-Ups 40 Air Squats 400m Run   Rest 3:00 b/t sets Time Cap 42 min Active:15 Pull-Ups, 20 Sit-Ups, 30 Air Squats Lifestyle: 200m Run 15 Jumping Pull-Ups 20 Sit-Ups 30 Air Squats 200m Run  

  Strength Superset   15:00 EMOM Minute 1: 5 Bench Press Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry 24/16 Minute 3: Rest   Active: 20/12 Lifestyle: 16/12, Farmers Carry only “I’m Not Even Mad!”   For Time 2-4-6-8-10 Burpee Box Jump Overs 24/20 50 Double Unders 10/8 Push-Ups Time…

  Weightlifting   Every 2:00 x 5 Sets Power Clean + Hang Squat Clean   Complete @ 70-80% of 1RM Clean “Bend and Snap” Each set for time Every 3:00 x 4 Sets 15/12 Calorie Row 12 Deadlifts 61/43kg 9 Hang Power Cleans 6 Front Squats   Active: 52/34 Lifestyle: 10/8 Cal, 24/25

Open Gym

  “Virtues in Motion”   20:00 AMRAP, With a Partner 12 Rounds (Total) 5 Strict Handstand Push-Ups 7/5 Strict Pull-Ups 9 American Kettlebell Swings — Max Calorie Row in the Remaining Time   Kettlebell: 70/53lb, 32/24kg   Complete the 12 rounds with a partner, alternating full rounds.  

BAIRD VC MG AMRAP: 13 minutes (Men) / 14 minutes (Women)   – Men 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. – Women 600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence. – Men run under 2mins do extra…

  Strength    Every 2:00 x 5 Sets 5/5 Deficit Split Squat (Farmers Loaded) 3 Strict Press “First Principles”   12:00 AMRAP 3 Bar Facing Burpees 5 Thrusters 43/30kg 7 Toe to Bar   Active 34/25 Lifestyle: Step overs, Hanging Knee Raises

  Strength   Back Squat 10:00 EMOM 1 Rep @ 80%+   Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+ “Existential Burden”   15:00 EMOM minute 1: 50 Double Unders minute 2: 12 Ring Rows minute 3: 15 GHD Sit-Ups minute 4: – Max Forearm Plank…

  “The Philosophers Journey”   For Max Calories 4 Sets: 5:00 AMRAP 500/450m Row 400m Run – Max Calorie *Bike   – Rest 2:30 b/t sets –   Bike can be any bike Lifestyle: 400/350m Row 300m Run