Tuesday

A. Weighted Pullup – 3RM

B. Rowing Helen

3 rounds for time:
500m row
21 KBS @53/35
12 pullups

Monday

3 rounds for time:

500m row
10 deadlifts @315/225
10 burpee box jumps @30”, 24”

 

 

Mystery Meat Thursday

Test Day

Choose from the following:

Either :

1 minute max calorie AB
or
500m row for time

max height box jump
or
max handstand walk (distance)

100 burpees for time

max effort plank

100 abmat …Read More

Tuesday

A. Press 1RM

B. 5 rounds for time:

25 push press @75/45
50 double unders

Friday

A. 1 Snatch Balance + 2 Overhead Squats with pause in bottom

B. 5 rounds for time:

200m run
20 OH weighted lunges with 45#/25#

Wednesday

A. Hang Clean  – 1RM

B. 10 minute AMRAP with 135#/95#

2 hang cleans
4 push press
6 burpees

4 hang clean,
6 push press
8 burpees

6 hang cleans
8 push press
10 burpees

Continue …Read More

Monday

A. Thruster – 1RM off the rack

B. “Fran”

21-15-9

Thrusters @95#
Pull-ups

 

THURSDAY

A. Muscle up practice

B. 3 rounds for time:
25 KBS @53/35
25 Burpees

Tuesday

A. Banded Deadlift – moderate single – no mixed grip.

B. “Christine” – 3 rounds for time:

500m row
12 deadlifts at bodyweight (scale to 3/4 bodyweight or …Read More

Congrats Coach Dave and Team Dynamix!

Congrats to Coach Dave and Team Dynamix for taking 1st place in the East! You guys crushed it and we’re incredibly proud of you all. …Read More