Wednesday, 2/23/2022

Partner up Wednesday 1000 meter row 60 bench press (95/135) 1500 meter row 40 bench press (105/155) 2000 meter row 20 bench press (125/185) 3000 meter row 10 bench press (145/205) Partition row and bench however you would...

Tuesday, 2/22/2022

A. 5 rounds NFT of: 10 total single leg kettlebell deadlifts (2×16/24) 10 burpees B. TABATA 4minutes in a row (20sec on-10 sec off) Chest to bar pull ups Russian twists double or single unders C. 7 minute...

Monday, 2/21/2022

A. Go for a max front squat or 10×1 front squats @ 85-90% B. AMRAP in 19 minutes of: 30 kb swings (12/16) 400m run/500m bike-ski/1200m bike 10 power snatches @ 45-55% 400m run/500m row-ski/1200m bike C. 7 minute...

Sunday, 2/20/2022

“HILL” 4 Rounds for Time15 Hand Release Push-Ups19 Shoulder-to-Overheads (65/95)72 Dumbbell (35/45) Background: The workout is dedicated to Deputy U.S. Marshal Chris Hill who was killed in the line of duty while serving an arrest warrant on January 18, 2018. Chris was shot and killed in Harrisburg, Pennsylvania while attempting to serve an arrest warrant with other members of the Middle Pennsylvania Fugitive Task Force.  Deputy Marshal Hill was a U.S. Army veteran and had served with the United States Marshals Service for 11 years. He is survived by his wife and two children. The workout was designed by HEW Fitness @hewpsl (Port St Lucie, FL,...
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