Tag: core

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Part 1

Bulgarian split squats* 12-12-12-12
Snatch deadlifts with shrug 12-12-12-12
Rest 2 minutes between sets

*For the split squats, alternate front/back leg elevated

Part 2

4 supersets of:
12 barbell cossack lunges
12 single leg kettlebell RDL’s
12 barbell roll-outs
12 strict toes-to-bars
Rest 90 seconds

 The #204Open details and early team rosters have been announced. Recruiting starts now. Click button below to find out more.


I Want to Have Fun in the #204Open

Sonya does toes-to-bars in the Open!
Toes-to-bars from Opens past.

Crystal and a few others will be getting together Sunday at 10:30 to do some TBA workouts together. Emphasis is on teamwork and fun. All are welcome!

Row 3 km

3 rounds, not for time, of:

10 strict toes-to-bars

20 weighted sit-ups

30 banded/barbell good mornings

1 minute plank

Rest 2 minutes

Old-school weighted planks.

Back squats 3-3-3-3

Bulgarian split squats 12-12-12

3 sets: partner weighted planks

3 sets: strict loaded leg raises

Skills Session

5 sets of 1 power clean + 2 jerks

For time: 10 rope climbs from seated (legs allowed)