In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup Do the 10/10/10 rowing warmup Then: Do 1:00 of pallof presses/side Then: Go through a ring muscle up progression |
| Workout 18:00 AMRAP 1,2,3 ring muscle ups 5 burpees over the rower 10/7 cal row |
| Cooldown 1:00 pec smash 20 banded pull aparts |
| Warmup 8:00 of: :30 of field drills 10 wallball squat pulses :30 waiter’s hold/side |
| Workout 5 rounds for time 400m run 8 alternating dumbbell snatches 50/35 12 wallballs |
| Cooldown Spend 5:00 rolling anything that feels sore |
| Warmup 3 rounds :10 flexed arm hang 10 straddle hollow rocks 30 banded pullaparts |
| Strength Day Every 3:00 for 8 rounds 1 max set of strict pullups (banded pullups if you don’t have them) 5 RFESS/leg 10 dumbbell/kb hip thrusts |
| Cooldown 1:00 pec smash/side 1:00 couch stretch/side |
| Warmup 10:00 of: :30 piriformis smash/side 10 staggered goblet good mornings 10 pike leg lifts 5 deadlifts up to workout weight |
| Workout 15:00 AMRAP 5 deadlifts 205/135 20 abmat situps |
| Cooldown 10 mckenzie pushups :30 bretzel/side x 2 rounds |
| Warmup 3 rounds of: 10 squat pressouts :30 hollow hold 5 strict chinups/flexed arm hang Then go through: 1 round of a pullup progression 5 thrusters up to above workout weight |
| Workout Broken Fran 5 Rounds for time with a 6:00 cap 9 thrusters 95/65 9 pullups |
| Finisher–cooldown 3x150m uneven farmer’s carry–as heavy as you can keep unbroken Rest as needed Then, do: :10 breath hold 1:00 breath :15 breath hold 1:00 breath :20 breath hold 1:00 breath |
| Warmup 1:00 glute smash/side into :90 unbroken crush hold (athlete’s choice of weight) into Burgener clean warmup, and warming up to power clean weight |
| Workout 18:00 of :30 on, :30 off, Alternating between: Bike Calories Power Cleans–athlete’s choice of weight Two scores: total cals Total weight moved (weight+reps) |
| Cooldown 10 mckenzie pressups, then: Go for a 550 cooldown walk |
| Warmup 2 rounds 8-12 strict chinups/banded chinups :30 lat smash/side 6 oh split squats, 3 seconds down, 3 seconds up Then, go through a chest to bar progression |
| Workout 20:00 AMRAP 3 chest to bar 6 dumbbell overhead lunge (total) 50/35 9 vups |
| Cooldown 1:00 pec smash/side 10 i’s, y’s, and t’s |
| Warmup 3 rounds 10 banded russian swings 20 pushup position shoulder taps 30 russian twists |
| Workout Deadlifts 3 Rounds of wave loading 3/2/1 First wave–3 seconds up, 3 seconds down Second wave– 3 seconds down Third Wave– Athlete’s choice After every set, do a set of ring dips |
| Cooldown 1:00 sciatic nerve floss/side 10 mckenzie pressups 3:00 90/90 breathing |
| Warmup 3 rounds 30 double unders 5 hang power cleans up to workout weight 6-10 barbell rollouts |
| Workout 50 hang power cleans 115/75 65 box jump overs 800m run |
| Cooldown 1:00 achilles/calf stretch/side 1:00 90/90 stretch/side |
| Warmup 6:00 of: :20 of front squat pulses :15 hanging l-sit 5-10 strict pullups/flexed arm hang Then, alternate: 5 thrusters 1 round of a toe to bar progression |
| Workout 5 Rounds for time with a 7 minute cap: 8 Thrusters 75/55 7 toes to bar |
| Finisher/Cooldown 3 rounds for max reps: max empty barbell curls max empty bar floor press 1:00 couch stretch/side |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
