8-30-23

Airdyne

3 rounds 30 sec on/off

3 rounds

10 Russian kbs 70#

10 SA db push press 50#

5 rounds

10 slamball 30#

10 burpee box jump 24"

10 cal row

10 landmine 180s

Time: 16:28

8-27-23

18min amrap

13 back squat 135#

200m air runner

13 ghd

1 trip sled drag

R: 5

All squats and ghd ub

8-25-23

20min amrap

400m run air runner

15 box jump overs 24"

10 back squat 95#

R: 5 + 240m

8-23-23

3x10 banded tricep push downs

Black

3x10 banded overhead tricep extensions

Black

Superset

10 DB bench press with supination at top

5 push ups

40

50

60

70

70

Superset

10 Preacher bar pull overs

10 skullcrushers

Superset

10 Preacher bar front raises to overhead 5s on each side

10 skullcrushers 5s

Deadlift

10x135

10x185

10x225

5x255

5x275

3x305

Db kickbacks

3x10 each arm 20#

8-22-23

Mary

20min amrap

5 hspu

10 pistols

15 pull ups

R: 11+2

Ub thru 4 rounds then 10-5 pull ups the rest of the way. Finished 5 rounds at 7:20

12min emom

1 TGU 70#

8-21-23

Push press

5-5-3-3-1-1

135

145

155

165

175

195

195 felt easy. I had 215 in me at least.

10 min amrap

100m run

1 squat clean 135#

1 lunge return each leg

*Each round add 1 squat clean. Only lunge return on last rep each round

Total: 7 + 100m

8-18-23

Every 5min for 3 rounds

30cal bike

Max ub set hspu

Rest til 5 min

R1: 1:32 (bike in 41 sec, 15 kip hspu)

R2: 1:53 (bike in 51 sec, 10 kip hspu)

R3: 2:30 (bike in 1:45, 6 kip hspu)

Haven't felt the legs like that in a long time.

Nate

20min amrap

2 ring muscle ups

4 hspu

8 kbs 70#

R: 11+6

All ub except fell off the wall a couple times.