In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 8:00 of 2 box squats up to something that feels like about 70% 20 double unders 10 single leg glute bridges |
| Lift Box Squat 6×3–get heavy! After every set, grab a second barbell and do 10 Skull crushers and 10 wide grip barbell curl Go every 3:00 here |
| Workout 5 RFT 8 burpee box jump overs 24/20 16/12 cal bike 6 burpee box jump all the way overs |
| Warmup Practice all the movements and get everything warmed up to workout weight |
| Workout 100 Double unders 20 Power snatches 95/65 30 kb thrusters 24/16 40 hr pushups 65/50.cal row 40 hr pushups 30 kb thrusters 20 Power snatches 100 double unders Rx+wear a wear vest |
| Finisher 3 sets of 10 skullcrushers 10 lateral raises :30 pallof press hold/side |
| Warmup 4 rounds :30 active chinup grip hang 5 push press-2 sec pause overhead up to wow 5 kb snatches/arm |
| Lift 5 sets of 5 Push Press–from the rack 50m double kb front rack carry Go every 4 |
| Workout 10:00 AMRAP 10 burpee pullups 10 kb snatch 24/16 Rx+ 8 burpee bar muscle ups |
| Accessory Work 4 sets 10 lateral stepups/leg 10 single arm rows/side 2021 10 bird dogs/side (plank if you can) |
| Warmup Get your sleds outside, warmup sleds and running, and come in for a few oh walking lunges |
| Workout 3 Rounds on the 9:00 start 400m run 40m overhead walking lunge 2×35/25 200m sled drag 2×45/25 No rx+, just go |
| Warmup Tabata bike (8x :20 hard/:10 off or easy) Then Get your weights and hip thrust station set up |
| Grinder Work 15:00 bike At the 3,6,9,12,and 15 perform 12 tempo goblet split squats 2:00 rest 5 rounds 150 run 10 1 and a quarter hip thrusts :30 hollow hold |
| Finisher 4 sets 25 dumbbell frog pumps 15 pike leg lifts |
| Skill Work 10:00 at a smooth pace 1 hs walk level practice :20 side plank/side 10 russian kb swings Level 1: 1 around the world in each direction Level 2: hs walk to the wall or to a pvc/partner Level 3: 2×15 foot hs walk–pirouette if you can |
| Warmup 4 sets getting up to workout intensity 4 deadlifts 1 wall walk+:20 hold |
| Workout 5 Rounds for time 15/12 cal row 8 deadlifts 185/125 4 wall walks Rx+225/155 |
| Warmup 4 sets :30 goblet squat hold 2 pause back squats up to starting weight (60-70% of max) 10 db shoulder ext rotations 25 banded pull aparts |
| Lift 5 sets of 5 Pause back squat (every rep paused) Double pause chinup |
| Workout 2 Rounds for time with a 16:00 time cap 40 wallballs 20/14 to 10 30 box jump overs 24/20 40 abmat situps Rx+ 30 toes to bar |
| Warmup Warmup to your power clean weight While you do that, hit 3 sets of 150 run 3 box jump overs 3 toes to bar |
| Workout This is written as a partner wod–but two notes 1. Please still set up your own bar 2. If you’d rather do it solo, just do it as 1:1 work to rest. For time 400m run (together) 10 rounds (each) of you go I go 1 power clean at 70% 3 box jump overs 24/20 5 Toes to bar Rx+30/24 400m run (together) |
| Skill In any remaining time, perform mobility or bodybuilding work that you need |
| Skill Spend 10:00 going over rope climb technique |
| Warmup 5 rounds 3 thrusters up to wow 1 jump and stand on the rope 5 hammer curls–slow tempo both ways |
| Workout For time 4 Thrusters 115/75 1 rope climb 8 thrusters 2 rope climbs 12 thrusters 3 rope climbs Rx+ 185/125 (or the heaviest thing you can do 4 reps unbroken with) |
| Warmup 8:00 of 3 1 and a quarter hip thrusts up to first weight 10 leg abducted rocks/side 10 wrist curls (empty bar)/direction |
| Accessory 3 sets of 10 1 and a quarter hip thrusts :30 sumo squat hold (can add weight if easy) Start a new set every 4 |
| Workout 4 rounds–4:00 work, 1:00 rest 150 uneven farmer’s carry 24/20, 16/12 25 air squats max distance row |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
