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Workout 7.19.21

Workout

Power clean+hang squat clean
6 rounds of 2 between 75-80%

Bar muscle up skill work
Level 1: hip to bar kips+tuck ups

Level 2: banded bar muscle ups

Level 3: Bar muscle ups x sustainable unbroken set (try to add 1 rep from last week)

Dumbbell 1+1/4 hip thrust x 12–goal is all sets at heaviest from last week

Hanging L-sit Work x max effort

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Workout 7.17.21

Workout

2:00 work, 1:00 rest until target is achieved: 
50m sled push 3×45/25
50m dball bearhug carry 100/70
max burpee toes to bar

Until 40 reps are achieved

rx+
Until 25 burpee RMU are achieved 

8 round cap

If you can do burpee t2b/rmu scale the reps instead of the movement today please (goal of 5-7 rounds)

If you can’t do RMU but will finish burpee toes to bar in 4 or less sets, please scale reps up or do burpee bmu

Score is time on the clock at the end 

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Workout 7.16.21

Lift
Deadlift
5 × 60 %
5 × 70 %
5+ × 80 %

Superset with 
Dumbbell RFESS 
3×10/side
Workout

30 box stepovers 2×35/25 to 20/16
30 Deadlifts 185/125
30/24 cal row
30 shoulder to overhead

Every 2:00, including the beginning, 20 double unders

Rx+ 50/35s to 24/20 AND 30 double unders
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Workout 7.15.21

Accessory
For quality:
20 TGU

Choose one weight, switch hands every rep. 
Workout
21:00 EMOM
Min 1 12/9 cal bike
Min 2 10 25′ shuttle sprints
Min 3 8 front squats 115/75

Rx+ 155/105
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Workout 7.14.21

Lift
Bench Press
5 × 60% 
5 × 70 %
5+ × 80 %

Strict Ring pullup x max effort after each set

8 Db shoulder rotations/side after each set. 
Workout
12:00 AMRAP
12 hand release pushups
12 hang power snatch 75/55

No rx+. Just get more rounds. 
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Workout 7/13/21

Workout

6 rounds of:

2 (Power clean+hang squat clean)
between 70-75%
+
Bar muscle up skill work
Level 1: Flying kips+tuck ups

Level 2: Jumping bar muscle ups

Level 3: Bar muscle ups x sustainable unbroken set
+
Dumbbell 1+1/4 hip thrust x 10
+
max sustainable L-sit (hanging)

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Workout 7.12.21

Lift
Back Squat 
5 × 60% 
5 × 70% 
5+ × 80 %

Superset with: 

Alternating DB snatch 
3×10
Workout
5 rounds for time with a 12:00 cap
5 sandbag TO shoulder 100/70 (TAG allowed)
10 box jump overs 24/20
150 run

Rx+ 150/100
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Workout 7.10.21

Workout

Teams of 2
35 min cap

2 rounds For time, split however
50 burpee box jumps 30/24
100 vups
50 double dumbbell shoulder to overhead 2×35/25
100/80 cal bike
50 dumbbell hang power cleans
100 m sled pull 4×45/25

Rx+ 80 ghds and 50/35

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Workout 7.9.21

Warmup
Spend 5:00 practicing rope clamps, then

Warm your squat clean up to a heavy for the day–not a max, but something over your workout weight. 

Then hit 1 round of: 
20 double unders
1 squat clean at your heaviest weight
1 rope climb

To make sure it all feels good! 
Workout
For time with a 20:00 cap
100 double unders
10 squat cleans 95/65
5 rope climbs
80 double unders
8 squat cleans 115/75
4 rope climbs
60 double unders
6 squat cleans 135/95
3 rope climbs
40 double unders
4 squat cleans 155/105
2 rope climbs
20 double unders
2 squat cleans 185/125
1 rope climb

Rx+ Start at 135/95, and have the 4 be 205/145 and the 2 be 225/155, and first rope climb legless every time.

Or, try the full LCQ and see how it goes on the time cap! 
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Workout 7.8.21

Warmup
Get everything set up and get your lunges warmed up, then do:

1 set of 
8/6 cal bike
6 elevated situps
4 lunges
25m sled push

To get pacing dialed in
Workout
5 rounds for time:
25/17 cal bike
20 elevated situps
10 forward lunges 2xgreen/yellow (total) 
50m sled push 3×45/25