In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Workout
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
85, 125, 155, 165 lb
135, 185, 225, 245 lb
Those are the quarterfinals weights. If I were writing this as a class workout, I would probably go:
95/65
135/95
165/115
185/125
Workout
20:00 AMRAP
400m run
15 v-ups
25 air squats
| Lift 3×5 chest supported rows 3033 tempo (probably about 50% of what you hit last week) |
| Accessory work 3 sets 10 back rack reverse lunges/leg 5 lean away pullups 3011 25m suitcase carry/side |
| Lift 10×2 Banded sumo deadlift at 50% bar weight go every :75 |
| Workout For time 550/500m row 20 hand release pushups 10 power cleans 155/105 qfs hspu and squat cleans |
| Lift Metcon 3 rounds for time with a partner Run together, split lunges and toes to ring together 60 toes to ring 550 run 50 single arm overhead walking lunges purple/blue (10 on each hand then switch)rx+ green/yellow |
| staging: 2 scenarios: Less teams than rings:do your lunges from the red poles to the red wall and back, underneath your ringsMore teams than rings: stagger start with half on the rings and half on the run, and do your lunges on the edges and where the bikes go (move them back or outside) |
| Lift Landmine snatches 4×2/side at slightly heavier weightBox squat 4×6–smooth down, fast up tempo, try to add 10-15 lbs to last week |
| 4 sets 10 dumbbell bench at 3101 12 box hamstring curls at 2020 same load as last week |
| staging: boxes in the rig, do the curls off the. back db bench near the red wall |
| Lift Chest supported row 4×6–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 4×1:30 amrap of pushups–1 sec pause at the top and bottom each rep |
| Workout 12:00 EMOM Min 1: max bar facing burpees Min 2: max cal row Min 3: rest score is total reps |
| staging: boxes and bars set up near the red wall rowers near the red poles (slightly behind for space on bfb) stagger start for space as needed |
| Workout 10 rounds for time 5 hang power snatches 75/55 10 wallballs 150 run rx+ 95/65 |
| staging: block the parking spot in front of the door wallballs on the walls snatches in the middle |
| Lift Sumo DL 4×6–try and add 10-20 lbs to last week |
| Find a heavy weighted pullup or pullup negative While you do that, 5×5 rear foot elevated split squats/side no L-sits this week, focus on the pullup! |
| staging: benches near the red wall for the RFESS |
| Lift Strict press 4×6 -goal percentage 70-75 % of 1rm, try to add 5-10lbs to last week superset with 4×6 Lat prayers–1031 tempo (1 second down, no pause, 3 seconds up, 1 second pause at the top) try to add 5-10 lbs to last week |
| Workout 10:00 AMRAP 4 wall walks 50 DU quarterfinals 25 crossover singles+25 du |
| staging: walls for the wall walks jump rope in the middle |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
