Workout: Monday 09/18/2023
Level 1 "EMOM Monday" E3M for 36 minutes 1st 3 minutes: 200m Run 30 Double Unders 10 Pull Ups 2nd 3 minutes: 500m Row 3rd [...]
Level 1 "EMOM Monday" E3M for 36 minutes 1st 3 minutes: 200m Run 30 Double Unders 10 Pull Ups 2nd 3 minutes: 500m Row 3rd [...]
Choose One: #1 3 Rounds 400m Run 500m Row 400m Ski Erg Post time. #2 100 Double Unders 20 Back Squats 185#/125# 20 [...]
Partner Workout In teams of two, complete the following: 4 Rounds P1 35 Double Unders P2 20 Wall Ball 20#/14# * Perform each part 4 [...]
Level 1 EMOM for 15 minutes 1st minute: 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat *AHAP 2nd minute: 10 GHD [...]
Level 1 AMRAP in 30 minutes 400m Run (= 2 Reps) 12 Power Cleans 95#/65# 12 Box Jumps 20" 12 Front Squats 12 Toes to [...]
Level 1 "No Time Tuesday" 5 Sets Bench Press 5,5,5,5,5 *AHAP 7/4 Strict Pull Ups :30 Hanging L - Sit 10 Alternating KB Plank Drags [...]
Never Forget! Choose One: “9-11” 2983m Row 10 Rounds 9 Burpees 11 Thrusters 75#.55# 2001m Run Post time. "Nine Eleven" 2001m Run 11 [...]
Choose One: #1 "Grace" 30 Clean and Jerks 135#/95# - Rest 5 minutes - "Randy" 75 Power Snatches 75#/55# Post time for each. #2 [...]
Partner Workout In teams of two, complete the following: 4 Rounds P1 15 GHD Sit Ups P2 Ring Plank Hold + 3 Rounds P1 250m [...]
Level 1 Deadlift 5 X 3 * All sets are done at the same load. 85% of 1RM. + 5 Sets 15/12 Calories on Assault [...]