In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Deadlift 5 × 70% 3 × 80% 1x 85% 1+ × 90% 1 bonus between 92.5-95% Dumbbell RFESS 4×6/side |
| Workout 13:00 AMRAP 550/500m row 25 Power cleans @65% of max 10 Ring dips Rx+ Ring dips from the high rings |
| Warmup Accumulate 20 great turkish getups Then get all the movements warmed up |
| Workout 20:00 AMRAP 40 v-ups 20 double front rack lunges 2×35/25 100m sled push 2×45/25 5 rope climbs Rx+ pistols instead of lunges AND first rope climb legless. |
| Lift Back Squat 3 × 65 % 3 × 75 % 1 @ 80% (just for not making that big of a jump) 3+ × 85 % DB snatch 3×16 |
| Workout 2 rounds on the 10:00 start: 20 thrusters 95/65 20 bar facing burpees 550m run Rx+ 115/75 |
| Workout 10 rounds on the 3:00 start 10m reverse sled drag 2×45/25 225/200m row score is SLOWEST round |
| Core Finisher 3x 10-15 back extensions 10-15 ghd situps 10-15 hip extensions |
| Lift Deadlift 3 × 65 % 3 × 75 % 3+ × 85 % Strict Ring pullup x max effort after each set 10 Db shoulder rotations/side after each set. |
| Workout Happy birthday Jeff! 5 Rounds for time: 9 Pullups 7 deadlifts 135/95 17 Situps |
| Lift Bench Press 3 × 65 % 3 × 75 % 3+ × 85% Dumbbell RFESS 3×8/side |
| Workout 3 rounds on the 3:00 start (no rest) 25 box jumps 24/20 max double kettlebell strict press 2 x yellow/blue in remaining time rx+ strict hspu |
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
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
| 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 |
| 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 |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
