POWER CLEAN **10 min EMOM** Build to a heavy 2 Power Cleans “PET ROCK 2.1” 18 min AMRAP 32 Wallballs (20/14) 16 Medball Partner Situps 8 Power Cleans (155/105) 200m Run w/medball If you put the ball down at any point Run 200mLM – Weightlifting EXTRA CREDIT 12-15 Floor Press 12-15 Barbell Rows x 4-5Read More
“TREE GRINDER” For Time 21-18-15-12-9-6-3 • Box Jump Overs (24/20) • SA Db BB Snatch (50/35) CORE ACCESSORY For Quality 30 sec 4-Way Deadbugs 30 sec Russian Twists 30 sec Heel Taps x 3-4 EXTRA CREDIT 30-40 minutes Walk/Jog/RowRead More
STRENGTH PUSH PRESS 15 minutes Build to a Heavy 3 Reps “GRAVITY DISTORTION” For Time 50 HSPU 150 Air Squats 50 Elevated Ring Rows “EXTRA CREDIT” Mobility 30 sec Tricep & Lat Stretch ea/s 30 sec Narrow Deadhang 30 sec Seated Quad Stretch 30 sec Lizard ea/s x 4-5Read More
**********2021 MIDWEST OPEN SEPT. 25TH****** POOL PARTY AT LUKE AND ALLY’S SUNDAY SEPT. 12TH********* “BETA TESTING“ 4 Rounds 10 Deadlifts 20X0 20/15 Cal Bike → Row rest/walk 2:00 LOWER ACCESSORY 3-4 Sets 10 Clam Shells ea/s 5 Cossack Squats ea/s EXTRA CREDIT 1:00 WtD Plank 50m Dual Kb Front Rack Carry x 3-4Read More
Helen 3 Rounds For Time:400m Run21 American KbS (53/35)12 Pullups Glute Accessory 10 SL RDLs each leg 10 Glute Bridges X121 x 3-4 Extra Credit 20 sec Max Assault Bike Rest 3:00 x 3-4Read More
BACK SQUAT 15 minutes 8, 5, 3 Building FLEA MARKET 20 min AMRAP In Partners 10-20-30-40-50…etc • Db Snatch (50/35) • Pullups • Db Goblet SquatsRead More
RUNNING ASSESSMENT OR …. For Time 15-12-9 • Toes to Bar 400m Run LOWER BODY ACCESSORY 3-4 Sets 8 Lateral Box Stepups ea/s 10 SL Glute Bridges ea/s 30 sec Calf Stretch ea/sRead More
