Uncategorized

  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

  Strength   Deadlift Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 85% Set 3: 1 Reps @ 90% Set 4: 5 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 95%+ “The Cave and Beyond”   8:00 AMRAP 10 Power Cleans…

Open Gym

  “Kyle Wilson”   AMRAP in 24 minutes 4 Bench Presses (102/70) 12 Pull-Ups 16 calorie Assault Bike 5 Burpees   Active: 80% 1rm Lifestyle: 80% 1rm, jumping pull ups   This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April…