In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Skill 10:00 of Level 1: accumulate 15 perfect negatives (toe spot as necessary)Level 2: accumulate 20 perfect pop drills swings 20 single leg spotted kipping pullups 10 negatives Level 3: 3 rounds for time 6 strict pullups 7 kipping pullups 300m run |
| Workout with a partner, split however 40/30/20/10 Cal bike Cal row Pullovers DUx 3 score is time |
| Lift Back squat Every 2.5 minutes for 5 rounds 6 reps @1311, building heavy Then 7:00 to accumulate 2 rounds of 6 back squats @1311 @81% of what you hit today 8 front rack (db/kb) split squats/side |
| Workout 4:00 amrap 6 dumbbell front rack walking lunges 6 dumbbell hang power cleans rest 2:00 Your score for time rx 2×35/25 rx+ 2×50/35 |
| Lift Every 2:30 for 6 rounds 3 halting snatches between 70 and 80% After each set, 8 goblet single leg rdls (alternate legs each round) |
| Workout 10-1 Sandbag cleans 100/70 Toes to bar Run a 150 after every round (including the end) Rx+ rounds 5-1 are bar muscle ups |
| Workout 5 on the 5:00 start 1 power clean at 70% 5 tall box jumps 1 power clean 10 rotational medball throws/side 1 power clean 150m single arm overhead carry (switch whenever) score is overhead carry weight–must finish under 5:00 to count |
| Lift Every 2:00 for 6 rounds 6 Bench press @1311–building to a very hard effort Then Every 3:00 for 2 rounds 6 Bench press @1311–81% of what you hit today 5 barbell upright rows at 3333 |
| Workout 3 rounds for time 28/20 cal bike 20 alternating dumbbell hang snatches 50/35no rx+, just go faster |
| Lift Bent over rows–x8 all above last weeks Thrusters x5–all at the heaviest weight from last week Every :90 (alternating) for 10 rounds |
| Workout 12:00 EMOM :20/:30/:40/:50 for max reps Station 1: rope climbs Station 2: thrusters 95/65 station 3: situps Rx+ ghds score is points rope climbs are worth 5 points thrusters are worth 2 points situps are worth 1 point |
| Pullup skill work 10:00 of Level 1: accumulate 1:00 in a chin over hold–toe spot as neccesary (any grip)Level 2: accumulate 20 perfect kip swings 20 toe spotted kipping pullups 1:00 in a chin over holdLevel 3: 1:00 chin over hold buyin, then3 rounds for time 5 strict pullups 6 kipping pullups 10 bar facing burpees |
| Workout With a partner 6:00 AMRAP, 1:00 rest 150m farmer’s carry (together)Then amrap 20 pike hspu/strict hspu 10 strict hanging leg raises to hip height switch wheneverOne person works, one person does cardio of choice:score is number of rounds, start where you left off |
| Lift Back squat Every 2.5 minutes for 4 rounds 6 reps @3011, building heavy Then 10:00 to accumulate 3 rounds of 6 back squats @3011 b/t 75 and 80% of what you hit today 8 farmers split squats/side |
| Workout 10:00 AMRAP 50m reverse sled drag 3×45/25 10 deadlifts 225/155 15/12 cal bike rx+ 275/185 |
| Lift snatches and single leg rdl work 3 hang snatches (3 sec eccentric) above knee 6 sets between 65 and 75%–should move crisply! After each set, 10 B-stance dumbbell rdls (alternate legs each round) |
| Workout 2:00 on/2:00 off x 5 rounds 20/12 cal row buyin each round max power snatches in remaining time Weights go 45/35 (bkhps), 75/55, 95/65, 115/75, 135/95 score is number of reps rx+ starts at 75/55, and goes to 155/105 for the last set |
Workout
10 sets on the 3:00 start
:15 back rack hold at 100% of max back squat
300m run
max unbroken toe plank in the remaining time
score is total time held
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
