Wednesday, Jan. 12, 2022

Weight Vest Wednesday

6 Rounds alternating between Max. Rep Pull-Ups and Push-Ups.

After each round:

  • 25 Squats
  • 25 Sit-Ups

 

/ , / 0

Monday, Jan. 10, 2022

EMOTM 10 minutes

  • Odd:  3 Weighted shoulder movement of athlete choice.
  • Even: 6 Weighted squat/lunge movement of athlete choice.

Then

AMRAP 10 minutes

  • 1 Box Overs
  • 2 Kettlebell Swings
  • Increase Box-Over reps by 1 each round, KBS by 2 each round.

/ / 0

Wednesday, Jan. 5, 2022

Weight Vest Wednesday

For Time:

  • 50 Renegade Rows (Row L/R, Push-Up = 1)
  • 50 Knees-to-Elbows/Pull-Up complex
  • 50 Step-Ups w/Squat on box (L, Squat = 1, R, Squat = 2)
  • Partition as needed.

/ , / 0

Tuesday, Jan. 4, 2021

For Time:

  • 5! Bench Press (Ascending/Descending; Increments of 1)
  • 10! GHD Sit-Ups (Ascending/Descending; Increments of 2) 
  • 15! Calorie Row (Ascending/Descending; Increments of 3)

Example:

  • 1/2/3
  • 2/4/6
  • 3/6/9
  • 4/8/12
  • 5/10/15
  • 4/8/12
  • 3/6/9
  • 2/4/6
  • 1/2/3

/ / 0

Friday, Dec. 31, 2021

Final Fun Friday 2021!

AMRAP 20:21 minutes

  • 12 Athlete Choice #1
  • 31 Athlete Choice #2
  • 1 Athlete Choice #3
  • Increase Choice #3 rep count by 1 each round.

/ , / 0

Thursday, Dec. 30, 2021

EMOTM 10 minutes

  • Odd: 4 Pendlay Rows
  • Even: 6 Front Squats

Then

4 Rounds:

  • 16 Lunge Steps (L=1, R=2)
  • 12 Wallball Sit-Ups
  • 8 Floor Wipers 

/ / 0

Load More