In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| BMU Skill Work 3 sets Level 1: 10 foam roller straight arm kip swings+12 pause australian rows (at chest) Level 2: jumping bar muscle ups+ jump to hollow/hips to bar kips Level 3: 4-8 bar muscle ups–add weight if 8 unbroken is easy All levels add a :13 hanging l sit/tuck hang after each set |
| Workout 10 rounds of :45 work, :15 rest 1 rope climb max row cals in remaining time rx+ legless |
| Workout 20:00 emom 3 back squats–first 10 rounds at 70%, and then build as you’re able. |
| Finisher Then 4 rounds: 6 back rack lunges (total) building 10 pause v ups |
| Accessory Work 4 rounds on the 5:00 start 5 chinups–add weight as you’re able. 5 ring dips at 2222 (band as necessary to keep unbroken) 8 Chest supported rows with a 1 sec pause at the bench 5 half kneeling windmills |
| Workout 5 rounds for time: 25m suitcase carry left red/green 5 wall walks 25m suitcase carry right red/green 50 double unders rx+ 40 feet of hs walking |
| Lift Clean and jerk 2×2 at 77% 2×2 at 83% 1×2 at 86% 1×2 at 88% after each clean and jerk, do 1 deadlift. Running 15:00 clock to get this done |
| Workout 10:00 AMRAP 3 burpee box jump-overs 24/20 3 deadlifts 225/155 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. No rx+. Just get further |
Workout
40:00 EMOM
Min 1: 4 sandbag cleans 100/70
Min 2: :30 echo
Min 3: 10 alternating box pistols/pistols
Min 4: :30 row
rx+ 150/100
Score is total cals
| Lift Snatch On the 2:30 start 2×3 at 70% 2×3 at 75% 1×3 at 80% |
| Workout 6 sets 1:00 work, :30 rest 10 alt db snatch 50/35 max thrusters in remaining time 95/65 |
| BMU Skill Work 3 sets Level 1: 10 foam roller straight arm kip swings+10 pause australian rows (at chest) Level 2: 5 jumping bar muscle ups+5 jump to hollow/hips to bar kips Level 3: 3-6 bar muscle ups–add weight if 6 unbroken is easy All levels add a :10 hanging l sit/tuck hang after each set |
| Workout 20:00 AMRAP 25m bearhug carry 100/70 5 wall walks 25m farmer’s carry 2xred/green Rx+ alternate 50 foot hs walk AND 150/100 |
| Workout 20:00 emom 3 deadlifts @ 60% 1 sec pause 1 inch off ground |
| Finisher Then 4 rounds 8 back rack lunges (total) building 8 pause v ups |
| Accessory Work 3 sets on the 5:00 start 5 chinups–add weight as you’re able. 5 ring dips at 2222 (band as necessary to keep unbroken) 10 Chest supported rows with a 1 sec pause at the bench 5 half kneeling windmills |
| Workout 5 RFT 15 burpees 12 pullups, chest to bar if you can 9 double dumbbell hang power cleans 50/35 |
| Lift Clean and jerk On the 2:30 start 2×3 at 70% 2×3 at 75% 1×3 at 80% |
| Workout 22:00 AMRAP 11hspu 11 squat cleans 115/75 11/7 cal row Every 2:00 including beginning 1 bmu happy belated bday reggie! |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
