Hot Rod
4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.
4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.
4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8 box jump 24/20 1 set of HSPU , max reps 8 . Scale HSPU with push press 95 / 65
Press + Push Press + Split Jerk Read More »
4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m run
4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85
Magic in the movement Read More »
4/2/24 A. deadlift 5 – 5 – 5 across 3 – 3 – 3 across 2 – 2 – 2 across B. relay race amrap 12 switch every movement. 100m farmer carry 100m med ball carry 100m run
3/28/24 A. 6 x 3 power clean to push jerk building B. Share reps with a friend , one person working at a time AMRAP 12 30 clean and Jerks 135 / 95 30 burpees over the bar
Power clean to push jerk Read More »