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Workout 1.5.23

Lift
5 rounds
6 front squats
12 dumbbell stepups (total)
Workout
12:00 EMOM
Min 1: 8 toes to bar
Min 2: max shuttle runs

score is shuttle runs
Mobility
1:00 barbell quad smash
10 thoracic rotations/side
x 2 sets
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Workout 1.4.23

Workout
15 unbroken hip thrusts-1 sec pause at the top
2:00 row
15 ring rows @3011
x 5 sets

2 scores: total load on hip thrusts, and cals on the row
Mobility
1:00 couch stretch/side
10 pvc passthroughs
x 3 sets
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Workout 1.3.23

Lift
10 sets
2 cleans+2 push press
:10 L-hang
Workout
5 RFT
3 clean and jerks at 60% of what you hit
6 burpee box jump overs 24/20
12/9 cal bike
Mobility
10 mckenzie pressups
1:00 calf smash
x 2 sets
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Workout 1.2.23

Lift
5 sets
5 snatches (can be squat or power+ohs)
4 strict pullups+4 kipping pullups

Focus on getting as high as possible on both strict and kipping variations

If we don’t have strict pullups, do strength building work and kip swings
Workout
12:00 AMRAP
12 alternating dumbbell snatches 50/35
6 chest to bar

rx+ alternate rounds of chest to bar and bar muscle ups
Mobility
1:00 sciatic nerve flossing/side
10 banded ext rotations/side
x 3 sets
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Workout 12.31.22

Workout

23:00 AMRAP
with a partner
2023 m row buyin then (split reps however)10 s2o 115/85
10 kbs green/yellow
10 box jump over

The remainder of the AMRAP is the hero workout “Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
On your own mobility:
spend 10:00 stretching anything that is sad
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Workout 12.30.22

Workout
7:00 AMRAP
10/7 cal bike
1 clean attempt

score is total weight successfully lifted
On your own mobility:
10 mckenzie pressups
10 cossack squats/side–pause for 3-5 seconds in the bottom each rep
x 2 sets
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Workout 12.29.22

Workout
3 rounds, 1:00 max reps at each station, rest 1:00 in between rounds
station 1: burpee pullups
station 2: medball situps/ghds
station 3: shuttle runs
station 4: farmer’s carry 2x red/green

score is total reps–each length in the farmer’s carry counts as a rep
On your own mobility:
1:00 wrist roll/side
1:00 tricep smash/side
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Workout 12.28.22

Workout
20:00 AMRAP
10 bench press 115/75
20 air squats

no rx+, just get more rounds
On your own mobility:
1:00 pec smash/side
1:00 saddle stretch

then 10:00 easy bike
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Workout 12.27.22

Workout
5 rounds for time
5 Front squats 155/105
5 bar muscle ups or jumping bmu
250/200 m row

rx+205/145
On your own mobility:
1:00 couch stretch/side
:20 passive hang
1:00 sciatic nerve floss/side
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Workout 12.26.22

Workout
10-1
Power snatches 75/55
Ring dips
Double unders x 5 (50, 45 etc)

rx+ 95/65
On your own mobility:
10 pvc passthroughs
1:00 calf smash/side
x 2 sets