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November 28, 2023

Following a 30 min clock:

0:00 - 7 Barbell Bench Press/DB Floor

1:00 - 8-10 Inverted Row/Ring Row

2:00 - Rest

... Repeat until the 15:00 mark (5 total rounds)

15:00 – 10 Weighted Good Mornings

16:00 - 10-15 (Unbroken) Push Up

17:00 - 30 Secs Alt V-Up/Leg Raise/Dead Bug

... Repeat until the 30:00 mark (5 total rounds)

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February 26, 2024

PART 1 On the 3:00 x 3 Sets: 8 Hang Power Cleans ‍Start First Set at 60% & Build PART 2 3 Rounds 5 Deadlifts/DB/Med Ball 5 Hang Power Cleans/DB/Med Ball 5 Front Squats/DB/Med Ball …Rest 1 min 2 Rounds

February 27, 2024

10 Rounds 125m Row/300m Bike 10 Pull-ups/Inverted Row/Ring Rows 125m Row/300m Bike 10 Burpees/Elevated ‍Rest :30 Between Rounds ‍Time Cap: 35 Mins

February 28, 2024

PART 1 On the 3:00 x 3 Sets: 8 Back Squats Start First Set at 60% & Build PART 2 Every 2 Mins x 5 Rounds: 25 Wallballs/Thrusters/Push Press Max Dumbbell Snatches

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