In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| 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 |
| 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 |
| 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 |
| 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% |
| 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 |
| 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. |
| 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 |
| Lift Push Press 5@62.5% 5@72.5% 5@ 82.5% Single arm bentover rows x 8/arm after each set of push press Dumbbell pullovers x 10 after each set of press |
| Workout 21-15-9 Echo bike cals DB snatches 50/35 High cal number do 30/21/13 Rx+ 70/45 |
| Core Warmup 10:00 EMOM A: :20 side plank/side B: :15 tuck hold/lsit on rings |
| Workout 10-1 DB stepovers 50/35 to a 20/16 inch box BBJO RIng dips 150 run in between |
| Lift Front Squat 5@62.5% 5@72.5% 5+@ 82.5% Russian kb swings x 15 |
| Workout 14:00 AMRAP 50m sled push 4×45/25 10 Thrusters 95/65 10 chest to bar rx+ 15 chest to bar |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
