January 2nd, 2024
Back Squat
On the 3:00 x 3 Sets: 3 Back Squats
Start First Working Set at 80% & Build To Heavy
“Deadly Karen”
EMOM10
2 Deadlifts
Until Completing 100 Wall Balls
FX: 225/155; 14/10
RX: 275/185; 20/14
RX+: 315/205; 30/20
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
HOODIE PRE-ORDER: NEW YEAR, NEW SWAG!!
HOODIE PRE-ORDER: NEW YEAR, NEW SWAG!!
We are excited to announce that we have some awesome new Cove lightweight hoodies. To help with sizing, we are doing a pre-order. I will pick up a couple of extras but if you want to be sure we have your size, please put your name on the following Google spreadsheet with your size, and will bill your Wodify account. The retail price for the hoodies is $50.
This order form will close in a week and the hoodies should be delivered a couple of weeks after that.
December 29th, 2023
Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
Start the First Working Set at 78% and build To heavy set of 3.
“Cardio Against Humanity”
For Time:
20 Deadlifts
24/20 Calorie Bike
400 Meter Run
24/20 Calorie Bike
20 Deadlifts
Time Cap: 12 Minutes
FX:155/105
RX: 185/125
RX+: 225/155 < 10 Minutes
December 29th, 2023
ZIG ZAG
[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters
3 Men: 45 Calories
3 Women: 36 Calories
2 Men + 1 Woman: 42 Calories
2 Women + 1 Man: 39 Calories
FX: 75/55; Leg Raises
RX: 95/65
RX+: 115/85
December 28th, 2023
Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
Start First Working Set at 78% & Build To Heavy
Randy [HERO]
75 Power Snatches
Time Cap: 8 Minutes
FX: 45/35
RX: 75/55
December 27th, 2023
“THE NICE LIST”
2 Rounds For Time:
21/15 Meter Bike
25 Power Cleans
21/15 Meter Bike
25 Push Jerks
Time Cap: 25 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
December 26th, 2023
Back Squat
On the 3:00 x 3 Sets:
5 Back Squats
* Start First Working Set at 78% & Build To Heavy
“Boxing Day”
AMRAP 10:
5 Pull-ups
20 Overhead Squats
20 Box Jump Overs
FX: Front Squats; 75/55; 20/18
RX: C2B; 75/55; 24/20
RX+: BMU; 75/55; 24/20
December 23rd, 2023
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
Time: 30 Minutes
December 22nd, 2023
18-20 Minutes
1 Deadlift
“Blue Plate Special”
For Time:
42(34)-30(24)-18(14) Cal Row *(W)
21-15-9 Deadlifts
Time Cap: 12 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155; < 10 Minutes
