Category: Blog

Lift Chest supported row 5×4–no pause at the chest this weektry to add 5-10 lbs from last week

Accessory work 3 sets 4 back rack reverse lunges/leg 6 lean away pullups 3011 25m suitcase carry/side Try to improve positions on the pullups. Add load to the lunges and suitcase carry from last week”

staging: row setup in the front carries outside (9 parking spots=25m)

Lift Sumo DL 5×4 at about 87% (5-10 lbs heavier than last week)

Workout 12:00 AMRAP 3 burpee pullups 6 sa kb s2o R arm purple/blue 30 DU 6 sa kb s2o arm purple/blue

staging: burpee pullups under the rig du and shoulder to overhead in the middle

Workout

With a partner, alternating rounds of cindy, running together

550m run together

4 rounds of cindy each

400m run together

3 rounds of cindy each

300m run together

2 rounds of cindy each

150m run together

1 round of cindy each

rx+ in a vest

Lift Strict press 4×5 a 5-10 lbs heavier than 2 weeks ago

Supplemental 3 sets 10 hand supported single leg rdls/side 3011 tempo 10 db upright rows 2020 tempo 10 oblique raises/side–can be hanging or in support

Lift Box squat 4×5 to 1″ below parallel

Workout 8:00 AMRAP 2 power cleans 155/105 8 deadlifts 32 stick jumps over the barbell (over and back=2) rx+ 205/145

Lift 10-1 Bench press 115/75 Weighted situps 20/14 10/7 cal bike in between each round rx+ ghds

staging: benches in the racks situps outside the rack bikes in two lines near the racks

Lift Chest supported row 4×5–no pause at the chest this weektry to add 10-20 lbs from 2 weeks ago

Accessory work 3 sets 5 back rack reverse lunges/leg 5 lean away pullups 3011 25m suitcase carry/side Try to improve positions on the pullups. Add load to the lunges and suitcase carry from last week

staging: chest supported rows near the front suitcase carries outside lunges can be from the rack or the ground

Workout

3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

Realistically, this is what I would write for class. Scale volume if you’re newer!

Workout

4 rounds for max reps of:
1 minute snatches 135/85
1 minute of rowing for calories
1 minute of dumbbell box step-ups 2×50/35, everyone to 20 inches
1 minute rest

were I writing this for class, I would make the snatches 95/65, and the box 20/16.