BLOG

Workout With a partner, alternating rounds of cindy, running together 550m run together 4 rounds of cindy each 400m run together 3 rounds of cindy ...

LiftStrict press 4×5 a 5-10 lbs heavier than 2 weeks ago Supplemental3 sets10 hand supported single leg rdls/side 3011 tempo10 db upright rows 2020 tempo10 ...

LiftBox squat4×5 to 1″ below parallel Workout8:00 AMRAP2 power cleans 155/1058 deadlifts32 stick jumps over the barbell (over and back=2) rx+ 205/145

Lift10-1Bench press 115/75Weighted situps 20/14 10/7 cal bike in between each round rx+ ghds staging: benches in the rackssitups outside the rackbikes in two lines ...

LiftChest supported row4×5–no pause at the chest this weektry to add 10-20 lbs from 2 weeks ago Accessory work3 sets5 back rack reverse lunges/leg5 lean ...

Workout 3 rounds for time of:50 wall-ball shots50 lateral burpee box jump-oversTime cap: 20 minutes14-lb (6-kg) medicine ball, 9-foot target, 20-inch box20-lb (9-kg) medicine ball, ...

Workout 4 rounds for max reps of:1 minute snatches 135/851 minute of rowing for calories1 minute of dumbbell box step-ups 2×50/35, everyone to 20 inches1 ...

WorkoutWith a continually running clock, complete as many reps as possible in 10 minutes of:10 clean and jerks, weight 1Rest 1 minute10 clean and jerks, ...

Workout 20:00 AMRAP400m run15 v-ups25 air squats