Using one DB, and holding it in the front rack position, move through these squats switching sides at the halfway point of each set. For Time 20-16-12-8-4 Dumbbell Waiter’s Squat (50/35) Toes to Bar Calorie Row Accessory 4 Sets Alternating For Quality Plate Flutter Kick x :40 ME Push-ups x :30 (rest as needed between...Read More
Strength Alternating EMOM x 8 A. Strict Press x 5 (start at 60% and increase weight) B. Strict Pull-ups x :30 (choose a reasonable number based on ability) AMRAP in 12 Minutes Increasing by 3s each round with a 100M Run between each 3 Deadlifts (135/95) 3 Burpees over bar 3 Shoulder to Overhead (same...Read More
“In Teams of 2 Alternating at will AMRAP in 16 minutes 10 Clean and Jerks (135/95) 10 Power Snatches (135/95) 10 Front Rack Lunges (135/95) Run 200M (together) For Time using the same partners Row Calories for Time MM 100 Cal MF 90 Cal FF 80 Cal Read More
AMRAP in 10 minutes 15 Wall Balls (20/14) 10 Toes to Bar 15 Box Jumps (24/20) Accessory EMOM x 8 A. 15 Russian Twists (weighted or not) B. Barbell Overhead Carry (135/95) x 2 lengthsRead More
As a kid being outside and playing sports was always important to Eric. Golf & Basketball were always the sports he loved the most. When he is not playing golf you can always find him watching sports on TV. He takes great pride in being a 76ers fan, going to games and screaming at the...Read More
For strength today we’ll be working on 3 rep sets of the dead lift. Hit 4 heavy sets adding weight for each successful lift building to a heavy triple for the day. Strength Dead lift 3,3,3,3 “Surfer on Acid” 3 Rounds For Time Run 400M 21 BurpeesRead More
Strength Every :90 for 6 sets Power Snatch x 2 (increase weight after successful lifts) Conditioning AMRAP in 12 Minutes 12 Overhead Squats (95/65) 10 Toes to Bar 8 Box Jumps (24/20)Read More
