In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Weakness Warmup 2 sets of 2:00 on cardio movement 1 2:00 on cardio movement 2 You can run, row, bike, ski, jump rope, or do a carry of your choice This should be at more than a warmup pace Then get your weights warmed up and set out |
| Workout 7 Rounds of 15 hollow rocks OR 10 GHDs Then: 10x of Ring row Double dumbbell floor press Goblet sumo squat All at 2 second tempo up and down Last week of these! You get 35 minutes for this |
| Warmup 4 sets of 3 3 pos power snatches up to workout weight 4 alt SA devil’s press :30 side plank/side |
| Workout 10 Rounds on the 3:00 start of 12/9 cal row 6 alt single arm devil’s press 35/25 3 power snatch 95/65 Rx+ double dumbbell devil’s press (same weight) |
| Cooldown 3 sets :20 breath hold 10 pvc pass throughs 10 cat/cows |
| Warmup Go through a rowing and running warmup, then practice all the movements |
| Workout 550 run Then: 4 x10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat 500m row Then: 3×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat score is load–be under control (2-ish seconds each direction) Last week of these–if they feel good, push it a little bit |
| Warmup After a general warmup, get right to warming up for box squats. Start the 8×1 at 65% of what you hit last week |
| Lift Box squat 8×1 +Skull crushers and wide grip barbell curl 8×10 You get 25:00 for this |
| Workout 3 rounds for time with a 7:00 cap 14 hang squat cleans 135/95 7 bar facing burpees Rx+ 155/105 |
Partner workout!
Split reps however you want
80 sandbag over shoulder 100/70
60 overhead squats 95/65
40 alternating bearhug reverse lunges 100/70
200 double unders
140/120/100 cal bike
Rx+ 135/95 on the barbell or/and 150/100 on the bag
| Warmup Go through an empty barbell warmup, then get warmed up to about 60% of what you hit last week |
| Lift Strict press+ weighted chin 7×2 +7x50m/:30 of Single arm rack carry/side Take the strict press from the hang power clean pos You get 23 minutes for this. |
| Workout 3 Rounds for time–rest 1:00 in between each round 12 hang power cleans 115/75 12 bar facing burpees 12 toes to bar Rx+ 10 toes to bar and 5 bmu every round |
| Warmup Go through 5 of each movement at light weight to get ready to rock and roll |
| Workout 6 rounds of .5/.4 mile bike 10 of: Ring row Double dumbbell floor press Goblet sumo squat 2 sec up and down each direction You have 35 minutes to do this |
| Warmup Go through a running warmup/jumping warmup then 2 sets of 15 speed steps 2 tall stick jumps 6 v ups or ghds |
| Workout 5 rounds on the 5:00 start 100 stick jumps (r+l=1) 8 tall stick jumps 24/20 12 v ups Rx+ GHDs |
| Core Finisher 3 sets 25 pike leg lifts 20 hollow rocks 15 arch ups |
| Warmup 4 rounds 5 wallballs 2 box squats up to about 60% of what you hit last week :30 row |
| Lift Box squat 7×2 +Skull crushers and wide grip barbell curl 7×10 Go every 3:00 here |
| Workout 15:00 AMRAP 10,20,40,80, etc(doubling) Wallballs 20/14 Row cals Ladies start at 8 cals and double every time from there Rx+ Every time the wallball breaks, 10 burpees over the rower |
| Warmup Go through all of the accessory movements for 5-6 reps/side with light weight then rock and roll! |
| Accessory 6×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat You get 30 minutes for this |
| Workout 4 rounds for time with a 10:00 cap 8 deadlifts 185/125 16 pushups 8 pullups Rx+ 4-6 ring muscle ups (1-2 sets, but hard) |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
