Thursday, 2 January 2025
Conditioning: AMRAP 18: 9 Deadlifts (115/80) 12 Box Jumps (24/20) 15 GHDs (Or V-Ups) Accessory: 3 Rounds for Quality: 10 Supported Single...
Wednesday, 1 January 2025 - New Year's Day
Conditioning: HAPPY NEW YEAR!!!! Teams of 2 for time: 25 Rounds P1: 20 Calorie Row (OR Ski) P2: 24 Calorie Echo Bike (OR 240m Run) - 2024...
Tuesday, 31 December 2024 - New Year's Eve
Conditioning: 3 RFT: 100ft Single Dumbbell Walking Lunge (1x35/25) 30 Dumbbell Bench Press (2x35/25) - Rest 5:00 3 RFT: 50ft Double...
Monday, 30 December 2024
Conditioning: 8 sets for time (each set): 250/200m Row 5 Squat Snatch (135/95) - Rest 1:1 between sets
Friday, 27 December 2024
Strength: EMOM 12: Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10) Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11) - Use the same weight...
Thursday, 26 December 2024
Conditioning: 7 RFT: 7 Front Squats (135/95) 14 Toes to Bar Accessory: 3-4 Rounds for Quality: 12 Lying DB Hamstring Curl @ moderate...
Tuesday, 24 December 2024
Conditioning: Deck of Cards Teams of 2, for time (no cap): Hearts: Echo Bike Calories Diamonds: Pushups Spades: V-ups Clubs: Goblet...
Monday, 23 December 2024
Conditioning: 12 Days of Christmas For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang...
Friday, 20 December 2024
Strength: 6 sets: 2 Power Cleans + 2 Front Squats + 2 Jerks (Push or Split, build-in weight) - Complete a set every 2:00, complete reps...
Thursday, 19 December 2024
Conditioning: Teams of 2 for time: 5 Rounds (each) P1: 15 Dumbbell Bench Press (50s/35s) P2: 15/12 Calorie Echo Bike - Both partners work...
