Category: Blog

Workout

6 rounds of:

2 (Power clean+hang squat clean)
between 70-75%
+
Bar muscle up skill work
Level 1: Flying kips+tuck ups

Level 2: Jumping bar muscle ups

Level 3: Bar muscle ups x sustainable unbroken set
+
Dumbbell 1+1/4 hip thrust x 10
+
max sustainable L-sit (hanging)

Lift Back Squat  5 × 60%  5 × 70%  5+ × 80 % Superset with:  Alternating DB snatch  3×10

Workout 5 rounds for time with a 12:00 cap 5 sandbag TO shoulder 100/70 (TAG allowed) 10 box jump overs 24/20 150 run Rx+ 150/100

Workout

Teams of 2
35 min cap

2 rounds For time, split however
50 burpee box jumps 30/24
100 vups
50 double dumbbell shoulder to overhead 2×35/25
100/80 cal bike
50 dumbbell hang power cleans
100 m sled pull 4×45/25

Rx+ 80 ghds and 50/35

Warmup Spend 5:00 practicing rope clamps, then Warm your squat clean up to a heavy for the day–not a max, but something over your workout weight.  Then hit 1 round of:  20 double unders 1 squat clean at your heaviest weight 1 rope climb To make sure it all feels good!

Workout For time with a 20:00 cap 100 double unders 10 squat cleans 95/65 5 rope climbs 80 double unders 8 squat cleans 115/75 4 rope climbs 60 double unders 6 squat cleans 135/95 3 rope climbs 40 double unders 4 squat cleans 155/105 2 rope climbs 20 double unders 2 squat cleans 185/125 1 rope climb Rx+ Start at 135/95, and have the 4 be 205/145 and the 2 be 225/155, and first rope climb legless every time. Or, try the full LCQ and see how it goes on the time cap!

Warmup Get everything set up and get your lunges warmed up, then do: 1 set of  8/6 cal bike 6 elevated situps 4 lunges 25m sled push To get pacing dialed in

Workout 5 rounds for time: 25/17 cal bike 20 elevated situps 10 forward lunges 2xgreen/yellow (total)  50m sled push 3×45/25

Lift In 12:00 work up to a moderately heavy bench press single.  Think about it being a 9/10. NO FAILS.  If there are more than 3 people on a bench, take 15 minutes to do this instead.

Workout 42-30-18 Row Cals Alternating Dumbbell hang snatch 50/35

Warmup Accumulate 20 perfect turkish getups (total, 10/side) Then do 2 sets of:  5 wallballs 5 box jump overs 5 pullups To try to dial in workout pacing

Workout 20:00 AMRAP 10 wallballs 20/14 to 10 10 box jump overs 24/20 10 pullups Rx+ Chest to bar

Warmup After a normal warmup Go through 6:00 EMOM Min 1-2: 10 kip swings Min 3-4: 10 kipping knee to chest Min 5-6: an easy amount of toe to bar Rx+ do bar muscle ups for toe to bar rest 2:00 6:00 EMOM Min 1-2 :10 top of support hold Min 3-4: :10 bottom of support hold Min 5-6: an easy set of dips/banded dips

Workout 9-15-21 Ring dips  Toes to bar Arms only bike calories ladies go 5/10/15 on the bike Rx+ 8/12/16 bar muscle ups

Workout

6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

Accessory Work 8 rounds of  1 pendlay row (build heavy) After the first 4 rounds, do  5-10 weighted dips 10 RDls

Workout 11:00 AMRAP 1000m row buyin, then AMRAP:  10 pike hspu 5 sandbag cleans 100/70 Rx+ strict hspu