Monday, 8/1/2022

Burpee Challenge: Day 32 Part A:every 2.5 minutes for 12.5 minutes4 front squats 75-80%3 each leg, tempo single leg kb deadlifts, 3 seconds up, 3 seconds down (2x 8/12) Part B:10 rope climbsor work on rope climbs Part C:10 minute cap8-7-6-5-4-3-2-1chin ups40 double unders or 60...

Sunday, 7/31/2022

Burpee Challenge: Day 31 “Airmen” 6 Rounds for Time12 Deadlifts (185/125 lb)21 Burpee Box Jumps (24/20 in)15 Pull-UpsBuy-Out: 455 Single-UndersThis hero workout is dedicated to the 6 airmen who were killed on December 21, 2015 when a suicide bomber rammed an explosive-laden motorcycle into a joint patrol with Afghan security forces.The six men who were killed are Maj. Adrianna M. Vorderbruggen, Staff Sgt. Michael A. Cinco, Staff Sgt. Chester J. McBride, Tech Sgt. Joseph G. Lemm, Staff Sgt. Peter W. Taub, and Staff Sgt. Louis M....

Friday, 7/29/2022

Burpee Challenge: Day 29 Day 23Part A:every 2 minutes for 10 minutes10 hand release push ups10 pull ups work on form for both movements Part B:tabata 8 minutesdb/kb thrusters (2x 15/25)weighted russian twists (10/15) alternate movements each minute2 rounds of thrusters, then 2 rounds of twists, etc… C....

Thursday, 7/28/2022

Burpee Challenge: Day 28 Day 24amrap 32 minutes100m run (125m row/ski, 300m bike)20 hamstring curls30 double unders40 total db/kb snatches from the floor (25/35) every 3 minutes, starting at 02 overhead squats...
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