In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Athlete’s choice power or squat Every 2:00 for 6 rounds 1 snatch+2 snatch balance 80-85% |
| Workout 4 rounds for quality Strict hspu skill level work Level 1: hs hold+ db strict press (get heavier/longer) Level 2: 3-5 pike hspu OR SHSPU negatives Level 3: 5-9 ub strict hspu (add deficit as you’re able) 6 double overhead lunges (get heavier) 4 nordic hamstring curls |
| Workout For time: 20 Toes to bar Run 1.5 miles 20 toes to bar Run 1.5 miles 20 toes to bar Rx+ 30 toes to bar |
| Finisher 3 sets for load 10 bicep curls 10 barbell hip thrusts |
| Lift Sumo DL 5 × 60 5 × 70 5+ × 80 Double Dumbbell hang squat cleans 3×10 |
| Workout 21-15-9: Echo bike (cal.) Snatch, 75 | 105 lb. Time cap: 10 min. |
Workout
25:00 AMRAP
1,2,3 etc rounds of cindy
10 vups
50 double unders
rest 1:00
Rx+
ghds
| Lift Push Press 5 × 60 5 × 70 5+ × 80 Strict knees to elbows x max sustainable set 25m waiter’s carry/side |
| Workout 8-7-6-5-4-3-2-1 Wall walk Thruster 115/75 Rx+ 9-1 and 155/105 |
Workout
Athlete’s choice power or squat:
1 snatch+2 snatch balance
6 sets between 75-80%
Strict hspu skill level work
Level 1: hs hold+ db strict press x 6 reps
Level 2: 2-4 pike hspu OR SHSPU negatives
Level 3: 4-8 ub strict hspu (add deficit as you’re able)
6 double overhead lunges/side
3 nordic hamstring curls
| Lift Front Squat 5 × 60 5 × 70 5+ × 80 Superset with Suitcase deadlifts 3×10/side |
| Workout 4 rounds for time with a 17:00 cap 4 rope climbs 500/400 row 50 foot sandbag carry 100/70 (bearhug) Rx+ 150/100 |
Workout
40 rounds for time, you go, I go with a partner
5 wallballs 20/14 to 10
3 snatches 50% of max
1 wall walk
Rx+
Must be squat, and 60%
| Lift DL 2×15 at 50% Double overhand, no touch and go. |
| Workout 8 rounds of: 12 back rack forward lunges 95/65 8 burpee box jump overs 24/20 rest 1:00 Rx+ 6 at 30/24 |
| Workout 5 rounds for time: 150m uneven farmer’s carry–green+purple/yellow+blue 10 strict pullups 20 waiter’s situps purple/blue (total) |
| Finisher 3 rounds max empty barbell bicep curls (if 20+ add weight) 25m pinch grip farmer’s carry |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
