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Workout 10.20.21

Lift
Front Squat–build to heavy in 20:00 
5 @72.5%
3 @82.5%
1+ @ 92.5%
1 @ 95+ to heavy%

30 unbroken russian swings after 5 and 3
Workout
30/22 cal row buyin 

2 rounds for time: 
25 wallballs
25 alternating dumbbell snatches 50/35

30/22 cal bike buyout

No rx+. Send the row and see what happens
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Workout 10.19.21

Skills
12:00 of
Ring muscle up skill work
Level 1: ring row transitions+ring swings+bicep curls x 6 (get heavier)
Level 2: false grip pullups, pike transitions on low rings OR jumping mu, whichever helps more.
Level 3: Ring muscle ups–attempts, or new max set.
Workout
2:30 AMRAP, 1:00 rest x 5 rounds
5 chest to bar
10 burpee box jump overs 24/20
max weighted anchored situps in remaining time 35/25 (on chest)

Rx+ alternate bar muscle ups and c2b each round
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Workout 10.18.21

Lift
Sumo DL–build to heavy in 16:00
5 @72.5%
3 @82.5%
1 @ 92.5%
1… @ 95%+ 

Back rack lunges x 6 total after first four sets
Workout
5 rounds for time with a 10:00 cap
6 sandbag cleans 100/70
50 double unders

Rx+ 150/100
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Workout 10.16.21

Workout
5 rounds for time with a partner
400m run together
30 deadlifts 135/95 split however
30 pushups split however

Rx+ 
20 khspu and/or 185/125
Finisher
3 sets
Lateral raises x 15 (get heavier)
Rower pike ups x 10-15 reps
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Workout 10.15.21

Lift
Front Squat 
3 @67.5%
3 @ 77.5%
3+ @87.5%

Russian kb swings 3×20 after each set 
(goal of same weight as last week)
Workout
12:00 AMRAP
12 squats 95/65
12 toes to bar
12 wallballs 20/14 to 10
12 chest to bar

Rx–back squats
Rx+ ohs

x x
I__I
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Workout 10.14.21

Core Warmup
5 rounds:
5 pallof presses/side
:30 ghd hollow hold

Right into:
Workout
1:00 rounds for max reps x 5 sets
cal bike
situps
stick jumps over the barbell (reps count 3:1)
hang power cleans 75/55
rest

Rx+ ghds
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Workout 10.13.21

Skill Work
Strict Ring muscle up skill work (4ish sets of strength work–12-15 minutes total of work)
Level 1: ring row transitions+ring swings+8 bicep curls

Level 2: false grip pullups, jumping ring muscle ups

Level 3: 4 sets at 65-70% of max set from last week. If you didn’t do it, then do 1 max set followed by 3 sets at ~50%
Workout
Athlete’s choice power or squat
On an 18 minute clock
7 sets of 1 clean and jerk between 85 and 91%
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Workout 10.12.21

Lift
Sumo DL 
3 @67.5%
3 @ 77.5%
3+ @87.5%

Back rack reverse lunge x 8 total after each set
Workout
3 rounds for time with a 13:00 cap
100 du
25 double dumbbell stepovers 2×35/25 to 20/16

Rx+ 50/35 to 24/20
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Workout 10.11.21

Lift
Push Press 
3 @67.5%
3 @ 77.5%
3+ @87.5%

Single arm bentover rows x 6/arm after each set of push press

Dumbbell pullovers x 12 after each set of rows
Workout
3:00 AMRAP
3:00 rest 
x 3 rounds

2 wall walks
10/7 cal row

start where you leave off

No rx+, just get more reps. 
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Workout 10.9.21

Lift
Sumo DL 
5@62.5%
5@72.5%
5@ 82.5%

Back rack reverse lunge x 10 total after each set
Workout
10:00 AMRAP
5 power cleans 155/105
10 t2b

Rx+205/145