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Workout 11.15.22

After a general warmup, hit 3×10 banded external rotations/side

Then hit
:10 handstand hold against wall
5 pike hspu (knees)
5 pike hspu (toes)
3 strict hspu negatives
3 kipping hspu

then hit 1 round of
5 hspu/db push press
25m farmer’s carry
500m row
Workout
4×5:00 amrap, rest 1:00

15 hspu/dumbbell push press 2×50/35
50m farmer’s carry 2xred/green
max row in remaining time

rx+ strict hspu

score is meters
On your own mobility work:
2:00 lat foam roll/side
:30 passive hang
5:00 easy cardio
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Workout 11.14.22

Workout
Grettel
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar Over Burpees
Lift
every 3:00 for 6 sets
4 bench press at 3011

first 3 building
last 3 at 89% of what you hit

superset with 8 banded strict pullups (pronated)
On your own mobility work
1:00 banded shoulder distraction/side
1:00 piriformis smash/side
2-3 sets
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Workout 11.12.22

Strength
Every 2:00 x 9 rounds up to something heavy for a 2-rep bench press
Workout
14:00 AMRAP you go I go for the whole round
2 bench press at 92% of what you hit
50 du
10 situps rx+ ghds
Mobility
2 sets
10 pvc passthroughs
1:00 pec smash/side
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Workout 11.11.22

Lift
20:00 to get 8 rounds of
1 clean and jerk up to something fairly heavy

1 weighted pullup up to something heavy
Workout
3 rounds, rest 2:00 in between rounds
score is total time

10 bar facing burpees
1 round of DT

first round at 95/65
second round at 115/75
last round at 135/95

Rx+ start at 115/75 and go 155/105
Mobility
2 sets
1:00 wall straddle stretch
1:00 down dog
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Workout 11.10.22

Workout
30:00 EMOM
Min 1: 5 pause hip thrusts
Min 2: :30 bike cal
Min 3: 5 RDLs 2020
Min 4: 25m farmers carry at bw (1/2 in each hand)
Min 5: 5 rope elevators

score is bike cals

Mobility
2 sets
1:00 forearm smash/side
10 ulnar flosses/side
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Workout 11.9.22

Strength

Every 2:30 x 9 rounds up to something heavy for a 2-rep back squat
Workout

7 rounds for time
2 back squats at 92% of what you hit
15 foot bear crawl
rest 1:00

rx+ 15 foot hs walk
Mobility
10:00 easy bike
every 2:00 get off and do 5 split squat rockbacks/side
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Workout 11.8.22

Strength

8 rounds on the 2:00 start

1 snatch balance from the rack

build across to something hard but clean

after each set hit 5 incline chest supported dumbbell row
Workout
5 rounds on the 3:00 start
score is slowest round

15/12 cal row
15 american swings green/yellow

rx+ red/green
Mobility
2 sets
1:00 sciatic nerve flossing/side
10 mckenzie pressups
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Workout 11.7.22

Warmup

pistol work
5 cossack squats/side @3011
5 narrow stance cyclist squats @ 3011
5 pistol switches/side
5 pistols to a box/side
5 pistols off a box/side
6 alternating pistols

rope climb warmup
3 rope elevators
5 seated clamp to stand
5 standing clamp to stand
2 rope climbs

then hit 1 round of
1 rope climb
4 alternating pistols
4 v ups
Workout
16:00 AMRAP
2 rope climbs
4 alternating pistols
8 v-ups

Rx+ first climb legless
Mobility
2 sets
1:00 elevated pigeon/side
1:00 couch stretch/side
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Workout 11.5.22

Strength

Every 2:30 for 9 rounds3 bench press
6 toes elevated RDLs at 3011first 4 building on the bench, last 5 at 75% of what you hit
Partner Workout

you go I go movement by movement (so each person does the full reps)
15:00 AMRAP
15 wallballs
10 ring dips
15m fr/ov mixed carry 2xpurple/blue
10 pullovers/personrx+ 4 muscle up+1s (muscle up + dip)
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Workout 11.4.22

Strength

15:00 to get 6 sets of

1 clean+2 dip and drives+1 jerk

2 weighted pullups
Workout

12 – 9 – 6
hang cleans at 60% of what you hit today
burpee pullups
75 DU after each round

rx is any style
rx+ is squat