In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
