In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Split Jerk 7×2–build moderately heavy across the 2 reps, as tech allows |
| Workout For time: 30 toes to bar 40 dumbbell snatches 50/35 30/24 cal row Rx+ 40/50/40 |
| Warmup Accumulate 2:00 on each side of: Front rack/suitcase hold (1 in each) Then warmup accessory work |
| Lift 3 sets of 10 Paused front squats Goblet stepups/side |
| Workout 15:00 EMOM A 6 hang power cleans 135/95 B 10 bar facing burpees C 14/10 cal bike Rx+ 14 bar facing burpees No score here |
Snow day! Home workout:
20 Rounds for time
10 air squats
10 situps
10 mountain climbers (l+r=1)
| Warmup Spend 10:00 going over empty bar tech work and warming up to your weight |
| Lift 1 Power snatch+1 Squat snatch You pick the weight, stay there 12:00 for quality–goal would be 8-12 sets of this, a little heavier than last week, or the same weight but get more sets |
| Workout 12:00 AMRAP 1,2,3 etc Squat snatch 95/65 Box jump overs 24/20 Chest to bar No Rx+ just get further |
Warmup:
3 sets
:30 arch hold
6 stepups 24/20 (no weight)
6 kip swings
Then 3 sets
5 dl up to workout weight
5 knees to elbows
Workout
5 RFT
7 DL 225/155
18/14 Cal bike
7 K2E
14 stepups 24/20 (no weight)
Rx+ 1 50/35lb dumbbell on stepups
Cooldown
10:00 of
2:00 easy cardio
1:00 foam roll
:30 hollow hold
Friday Night Lights!
| Warmup 10/10/10 rowing warmup, then: 4 rounds 4 box squats up to workout weight :30 hollow hold |
| Workout 20:00 EMOM Min 1 2 box squats–70% of 1rm back squat Min 2 :30 row cals Min 3 10 vups Min 4 :30 bike cals Score is total cals |
| Accessory 5:00 AMRAP 5 landmine situps right 5 landmine situps left 5 landmine situps both If you did this last week, try to get a few more reps this week |
| Warmup Spend 10:00 going over empty bar snatch technique and warming up to your chosen weight |
| Lift 1 Power snatch+1 Squat snatch You pick the weight, stay there 12:00 for quality–goal would be 8-12 sets of this. |
| Workout 3 rounds, each for time, 3:00 rest in between rounds: 12 overhead squats 12 chest to bar 12 thrusters Weights go 75/55, 95/65, 115/75 Rx+ goes 95/65, 115/75, 135/95 |
| Accessory Work 3 sets of 10 Supine leg raises–3 second lower 10 ring rows :60 farmer’s hold |
| Skill Work 10:00 of practice: Level 1: Low jumping bar muscle ups Level 2: hip to bar kips and high jumping bar muscle ups level 3 : bar muscle ups |
| Workout 16:00 AMRAP 15 double unders 15 speed steps (right+left=1) 10 burpees Rx+burpees to target |
| Warmup 3 sets 10 upright rows/side 10 light overhead lunges (total) 10 powell raises/side Then, spend some time going over an empty bar split jerk |
| Lift On an 15:00 clock Split Jerk 6 sets of 3 Build fairly heavy across the 6 sets After each set, do 6 (total) touchdown squats or pistols with a 2 second tempo on the way down |
| Workout 4 rounds for time: 10 dumbbell snatches 50/35 10 toes to bar 10 overhead lunges (total) 50/35 Rx+70/55, and/or rounds 1 and 3 do bar muscle ups, round 2/4 do toes to bar |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
