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Workout 9.25.21

Warmup10:00 EMOM Min 1,2,3 :15 hs hold (kicked up)Min 4,5,6 10 wall facing shoulder taps (total)Min 7-10 10 foot hs walk–or hs walking practice Workout20:00 …

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Workout 9.24.21

LiftDL5 @72.5%3 @82.5%1 @ 92.5%1 @ 97.5%1 @100%+ (build to heavy) Dumbbell front squats 2×20 after the 5 and 3 Workout10:00 AMRAP3,6,9 etc double unders (x10 …

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Workout 9.23.21

Workout 20 burpees40 alternating db hang snatches 35/2540/28 cal bike1:00 rest 2RFT10 burpees20 db hs20/14 cal bikerest 1:00 4RFT5 burpees10 db hs10/7 cal bike Rx+ …

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Workout 9.22.21

LiftJerk dip+split jerk x 1 6 sets at 90+%–on the 2:00 start Workout5 rounds of :30 for max reps, :30 restA strict press 50% of …

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Workout 9.21.21

LiftBack Squat5 @72.5%3 @82.5%1 @ 92.5%1 @ 97.5%1 @100%+ (build to heavy) FFE cossack squats 3×10 (total)  WorkoutFor time: 50 walking lunges (bodyweight)25 Power cleans 135/95500/450m …

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Workout 9.20.21

LiftBench Press5 @72.5%3 @82.5%1 @ 92.5%1 @ 97.5%1 @100%+ (build to heavy) Weighted pullups x 1 after each bench press set up to heavy Hammer …

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Workout 9.18.21

Workout 1k row80 situps60 air squats40 kb snatches 20/1220 pushups10 hang squat clean 155/10520 pushups40 kb snatches60 air squats80 situps1k row everyone does 1k today

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Workout 9.17.21

LiftBack Squat3 @67.5%3 @ 77.5%3+ @87.5%” Front foot elevated cossack squats 3×6–try to add a bit of weight this week Workout3 RFT21 wallballs 20/14 to …

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Workout 9.16.21

Workout 22:00 AMRAP50 BBJO buyin (10:00 cap) Then:1 Snatch attempt–choose load150 run Score is total load lifted successfully

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Workout 9.15.21

LiftBench Press3 @67.5%3 @ 77.5%3+ @87.5% Weighted pullups x 3 reps–try and get heavier than last week (OR negatives/weighted negatives)Bicep curls 3×15 Workout10:00 AMRAPPullups EMOM, …

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