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Mark
1 month 1 week ago

Thursday 10.28.21

“YOU SHOULD GO”

[Teams of 2]

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

Mark
1 month 1 week ago

10.27.21 Wednesday

 

PART 1: “YES MA’AM”

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Double Dumbbell Strict Press
9 Box Jumps (30"/24")


*Score = Time it takes to complete the workout

Mark
1 month 1 week ago

“COUNTRY ROADS” [ALL TRACKS]

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run

Mark
1 month 1 week ago

“MACHETE”

For Time [25 Minute Cap]:
1 Round of "Macho Man"
50 Double Unders
2 Rounds of "Macho Man"
50 Double Unders
3 Rounds of "Macho Man"
50 Double Unders
4 Rounds of "Macho Man"
50 Double Unders

Mark
1 month 2 weeks ago

10.23.21 Saturday


 


 

GET WARM


 

200m Fast Walk / Jog

1:00 PVC Pass Throug

1:00 Air Squats

1:00 Up Dog to Down Dog


 


 

Mark
1 month 2 weeks ago

Thursday 10.21.21


 


 

GET WARM


 

0:15 Jumping Jacks

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:15 Alternating Cradle Stretch

200 Meter Jog

Mark
1 month 2 weeks ago

Wednesday 10.20.21

On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

[Kilos = 61/43]

Mark
1 month 2 weeks ago

PART 1: 5 sets of 3 Overhead Squats on the 1:00

*Score = Heaviest Load


PART 2:

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)

Mark
1 month 2 weeks ago

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24"/20")

*Score = Time it takes to complete the workout

Mark
1 month 3 weeks ago

Saturday 10.16.21


 


 

GET WARM


 

1:00 Bike


 

MOBILITY

1:00 Pigeon Pose (each side)

1:00 Pole/Rig/Rack Assisted Squat


 

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