Blog Archives

Wednesday 1/3/23

1/2/2024

5 Alternating Rounds for Quality

Tempo Back Squat (31X1) 5 reps, building
Push Up, 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)

6 Rounds For Time/Quality

5 DB/KB Floor Press (AHAP)
10 Air Squats (Rx+ Wall Ball 20/14)
15/12 Calorie Row

Tuesday 1/2/24

1/1/2024

A. Alternating Tabatas

Box Jumps
Slam Balls

B. Rope Prowess (1 minute each station for max reps)

Singles
Backwards
Doubles or attempts
Backwards
Singles

C. Alternating Tabatas

Mountain Jack Taps (R+L)
Weighted Sit-Ups

D. 3 Minute Heavy DBs/KBs Hold - Heavy
Score = weight & how many times you dropped