In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Jerk dip+split jerk x 1 6 sets at 90+%–on the 2:00 start |
| Workout 5 rounds of :30 for max reps, :30 rest A strict press 50% of max B chest to bar (or jumping chest to bar) C ghd situps |
| Lift Back Squat 5 @72.5% 3 @82.5% 1 @ 92.5% 1 @ 97.5% 1 @100%+ (build to heavy) FFE cossack squats 3×10 (total)Ā |
| Workout For time:Ā 50 walking lunges (bodyweight) 25 Power cleans 135/95 500/450m row Rx+ 185/125 |
| Lift Bench Press 5 @72.5% 3 @82.5% 1 @ 92.5% 1 @ 97.5% 1 @100%+ (build to heavy) Weighted pullups x 1 after each bench press set up to heavy Hammer curls 3×10 (heavier) after the first 3 sets |
| Workout 4 2:00 rounds for max reps, 1:00 rest in between 2 rope climbs 4 Power snatches 115/75 6 ohsĀ max double dumbbell s2o 2×50/35 rx+ strict hspu |
Workout
1k row
80 situps
60 air squats
40 kb snatches 20/12
20 pushups
10 hang squat clean 155/105
20 pushups
40 kb snatches
60 air squats
80 situps
1k row
everyone does 1k today
| Lift Back Squat 3 @67.5% 3 @ 77.5% 3+ @87.5%” Front foot elevated cossack squats 3×6–try to add a bit of weight this week |
| Workout 3 RFT 21 wallballs 20/14 to 10 feet 15 toes to bar 9 sandbag cleans 100/70 Rx+ 10 t2b then 5 bmuĀ |
Workout
22:00 AMRAP
50 BBJO buyin (10:00 cap)
Then:
1 Snatch attempt–choose load
150 run
Score is total load lifted successfully
| Lift Bench Press 3 @67.5% 3 @ 77.5% 3+ @87.5% Weighted pullups x 3 reps–try and get heavier than last week (OR negatives/weighted negatives) Bicep curls 3×15 |
| Workout 10:00 AMRAP Pullups EMOM, including the beginning, 35 double unders Rx+Ā RMU This is rude. It will make you fitter šĀ |
| Lift DL 3 @67.5% 3 @ 77.5% 3+ @87.5% Dumbbell front squats 3×15 |
| Workout Every 3:00 for 5 rounds 20 russian swings red/green 20 vups rx+ 15 ghds |
| Lift 1 Jerk dip+ 2 split jerkĀ 6 sets at 85-90% on the 2:30 start Then |
| Skill Work Every 2:00 for 6 rounds Chest to bar work Level 1: 6 chest supported rows (get heavier)+2-6 jumping chest to bar+10 kip swings Level 2: 2-4 chest to bar (can be singles) Level 3: 50% of your max set of chest to bar+ 1 rep Finisher 3:00 accumulated of GHD hollow hold Every break, get off and do 15 unbroken strict press at the weight from last week OR a max set of strict handstand pushups |
| Lift Bench Press 5@62.5% 5@72.5% 5+@ 82.5% Weighted pullups OR negatives/weighted negatives 3×3 DB hammer curls 3×15 |
| Workout 20 minute AMRAP 2001 m row buyin Then AMRAP 9 burpee pullups 11 box jumps 24/20 Never forget! |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
