top of page
Search

Thursday 11232023

Stretch day

25 min stretch !!


STRENGTH

7 sets for load:

3 bench presses

– Lift once every 3:00.

– Increase loading across as many sets as possible.

– Take the barbell from a rack and use a spotter if available.

– Begin the first set around 75-85% of your 1-rep max bench press.

– Rest with your remaining time in the 3:00 interval.


WOD PARTNER

RX

AMRAP 20:

400-m run

50 KB swings (53/70 lb)

400-m single-KB farmers carry

– PARTNERS run together and break up the other two movements as needed.

Level 2

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Level 3

AMRAP 20:

200-m run

30 KB swings (20/25lb)

200-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.


SKILL WORK

Post-workout:3 sets:

1:00 plank hold (accumulate)

20 strict sit-ups

102 views0 comments

Recent Posts

See All

Deadlift Friday! Oh yeah baby. 14062024

Happy Friday everyone. We're going to finish the week strong with a higher volume set of deadlifts. As we build off of our new benchmark lifts, expect to see the volume go up to build some endurance.

Thursday Stretch Day 06132024

We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a chance to work on some muscle up skills! We'll stretch for 20

"GI JANE" Wednesday 12062024

Hey! So, we have a killer workout on deck for tomorrow... "GI Jane" is as much of a mental flex as it is a physical test. I'll let you in on a little secret; we do hard things in the gym so we can lau

Comments


bottom of page