April 18, 2023

Apr 16, 2023

1 min read

5 Rounds: 1-2-3-4-5 Rope Climbs/Lay to Stand Rope Climbs or 3-6-9-12-15 Renegade Row (no push up) 20 Alt Dumbbell Reverse Lunge

20 Cal Row/16 Cal Assault Bike Rest 1 Minute Between Rounds

Recent Posts

See All

September 28, 2026

Part 1 Bench Press Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 For Time 15-12-9-6-3 Push Press/DB/Strict Press Push-ups/Floor Press/2x Shoulder T

September 29, 2026

Part 1 For Time 2000M Row Time Cap: 12 mins Part 2 3 Sets 15M Sled Push or Pull (Heavy) 50M Farmer’s Carry 0:45 Front Plank *Rest As Needed

September 30, 2026

Part 1 Back Squat Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 3 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 10 Box Jumps/Step Ups/2x Jump Lung

Comments

Post: Blog2_Post