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Workout 9.24.22

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
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Workout 9.23.22

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
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Workout 9.22.22

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
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Workout 9.21.22

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
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Workout 9.20.22

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
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Workout 9.19.22

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
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Workout 9.17.22

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
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Workout 9.16.22

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
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Workout 9.15.22

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
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Workout 9.14.22

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