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In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Warmup5:00 empty bar snatch overhead hold Every minute (including the first) :20 hollow hold Then go warm up your snatch to your first weight (likely …
Warmup10 split squat rock backs:30 waiter’s holdx 2 sets Then practice your lifts and figure out your weights Workout2:00 active hang (accumulated) Then 3 sets …
Warmup4 sets5 sumo good mornings:30 sciatic nerve flossing/side10 bird dogs–if you’re a beast, do these from a plank:20 of quick feet to a 45 Then …
Workout 7:00 AMRAP20 single leg alternating v ups 5 sandbag/dball over shoulder100/7050 stepups (no weight) 20/165 feet elevated ring rows rest 4:00 Your score for time.
Skill Work10:00 of bar muscle up practice Warmup3 sets2 ring dips–1 second pause at bottom and top20 dubs4 s2o–get heavier than workout weight if you …
WarmupAccumulate 2:00 on each side of: Front rack/suitcase hold (1 in each) Then warmup your FS and stepups Lift3 sets10 paused front squats–thruster the first …
WarmupGo through a light empty bar warmup, then hit 3 sets of: 3 deadlifts+2 power cleans+1 power snatch+1 squat snatch Working up to your workout …
Warmup3 sets10 scap circles10 scap pushups10 fire hydrants/sideThen warmup your workout movements Workout5 Rounds, rest 1:00 in between each roundIf you’re doing the open, do …
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.