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Author: John San Filippo

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Workout 5.5.21

Warmup
3 sets of: 
3 3333 OHS with an empty bar
20 hollow rocks

Then get 1 round of: 
150 run
5 ohs at workout weight
5 situps
:30 uneven farmers hold at workout weight. 
Workout
2×10:00 AMRAP
5:00 rest in between AMRAPs
start over

400m run
15 OHS 75/55
15 abmat situps
50m uneven farmer’s carry 24/20; 16/12

*if you are outside when the 10:00 end, rest 5:00 from when you end your run/carry
Finisher
8:00 of
Side plank (switch sides every minute)

At the top of every minute, do 10 side laying leg lifts on the side you’re going to side plank on. 
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Workout 5.4.21

Warmup
Go through a good empty bar warmup (snatch and clean and push press/jerk)

And then get right into warming up for the strength
Accessory Work
6 sets of 
3 Push Press
3 Weighted pullups (pronated grip)


Start a new set every 3:00
Workout
For time with a 12:00 cap
10-1
G2O at 95/65
Toes to bar

Rx+ 115/75
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Workout 5.3.21

Warmup
After a good general warmup, spend a few minutes practicing the movements
Workout
30/25 cal row

3×10 of 
Single arm bentover row
RFE RDL (kbs/dbs in farmers grip)
Lateral stepups/side 

30/25 cal row

3×10 of 
Single arm bentover row
RFE RDL (kbs/dbs in farmers grip)
lateral stepups/side

Score is load– 2 sec up and down every rep (stepups just focus on not pushing off bottom foot)
Cooldown
In any remaining time, move through: 
10 deep breaths in 90/90
1:00 in bretzel on each side
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Workout 5.1.21

Reminder–:90 minute classes at 7, 8:30, and 10am
Workout
“Bull”
2 Rounds For Time
200 Double-Unders
50 Overhead Squats (135/95 lb)
50 Pull-Ups
1 mile Run

This workout has a 70 minute cap

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Also–this was Marcus’s lieutenant. They were both shot in this firefight, so come out to support Marcus and get a long sweaty one in on a Saturday!
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Workout 4.30.21

Warmup
Get right into warming up your lift
Lift
Strict press+ weighted chin 8×1

+8x50m/:30 of Single arm rack carry/side

You get 28 minutes for this
Workout
12:00 AMRAP
20 american kb swings 24/16
20 pushups
10 box jump overs 24/20

Rx+ wear a weight vest
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Workout 4.29.21

Weakness Warmup
2 sets of 
2:00 on cardio movement 1
2:00 on cardio movement 2 

You can run, row, bike, ski, jump rope, or do a carry of your choice

This should be at more than a warmup pace

Then get your weights warmed up and set out
Workout
7 Rounds of 
15 hollow rocks OR 10 GHDs

Then: 
10x of 
Ring row
Double dumbbell floor press
Goblet sumo squat

All at 2 second tempo up and down

Last week of these! 

You get 35 minutes for this
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Workout 4.28.21

Warmup
4 sets of 
3 3 pos power snatches up to workout weight
4 alt SA devil’s press
:30 side plank/side
Workout
10 Rounds on the 3:00 start of 
12/9 cal row
6 alt single arm devil’s press 35/25
3 power snatch 95/65

Rx+ double dumbbell devil’s press (same weight)
Cooldown
3 sets 
:20 breath hold
10 pvc pass throughs
10 cat/cows
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Workout 4.27.21

Warmup
Go through a rowing and running warmup, then practice all the movements
Workout
550 run 

Then: 
4 x10/side of
Half kneeling single arm arnold press
Single arm upright row
Farmer’s split squat

500m row

Then:
3×10/side of 
Half kneeling single arm arnold press
Single arm upright row
Farmer’s split squat

score is load–be under control (2-ish seconds each direction)

Last week of these–if they feel good, push it a little bit
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Workout 4.26.21

Warmup
After a general warmup, get right to warming up for box squats. Start the 8×1 at 65% of what you hit last week
Lift
Box squat
8×1

+Skull crushers and wide grip barbell curl 8×10

You get 25:00 for this
Workout
3 rounds for time with a 7:00 cap
14 hang squat cleans 135/95
7 bar facing burpees

Rx+ 155/105
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Workout 4.24.21

Partner workout! 
Split reps however you want
80 sandbag over shoulder 100/70
60 overhead squats 95/65
40 alternating bearhug reverse lunges 100/70
200 double unders
140/120/100 cal bike

Rx+ 135/95 on the barbell or/and 150/100 on the bag

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