In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Lift3×6 back squats Last set 6+ reps Goal of around 70-75% to start (5-10 lbs heavier than last week) 12 unbroken banded chinup chest to …
Lift3x 8 tempo bench pressLast set 8+ 20 fast barbell hip thrusts after every set WorkoutWith a partner, split as desired80 dumbbell push presses/hspu 50/3580 …
Skill10:00 ofLevel 1: box pistolsLevel 2: elevated pistolsLevel 3: pause pistols Workout4 rounds of50m reverse sled drag25m sandbag on shoulder carry/side25 abmat situps rx+15 ghds
Lift6 sets on the 2:00 start3 push jerk (pause over head)+5 archer ring rows/side @ 2022 Workout5 Rounds for time with a 20:00 cap5 clean …
Lift6×2 hang snatches 10 walking dumbbell FR lunges/leg Workout12:00 EMOMMin 1: 150 runMin 2: :10-:20-:30-:40-:50-:60Max kb snatches green/yellow score is number of kb snatches
Skill5 sets on the :90 start5-10-5 drill Workout20:00 of50m farmer’s carry5 tall box jumps15 pushups–must be unbrokenrest 1:00
Lift3×8 back squats Last set 8+ reps Goal of around 65-70% to start 10 banded chinup chest to bar after every set Workout“Fran”21-15-9Thrusters 95/65Pullups 8:00 …
LiftIn between every warmup set of deadlifts, hit 8 dumbbell external rotations/side every 4:00 for 5 sets4 deadlifts–hard effort Workout10:00 AMRAP10 kb snatches green/yellow10 chest …
Skills3 sets on the 5:00 start6 front rack forward lunges (total)8-14 ring dips+ :15-:20 support hold25m suitcase carry/side Workout5 Rounds on the 3:00 start15 wallballs …
Lift10:00 EMOM2 snatch pulls with pause at top, light load for positions and speed Workout8 sets of25m light sled push FAST:90 recovery effort cardio of …
Talk with a coach about your goals and Make a plan to achieve them.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.