In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 10/10/10 rowing warmup, then: 4 rounds 4 box squats up to workout weight :30 hollow hold |
| Workout 20:00 EMOM Min 1 2 box squats–70% of 1rm back squat Min 2 :30 row cals Min 3 10 vups Min 4 :30 bike cals Score is total cals |
| Accessory 5:00 AMRAP 5 landmine situps right 5 landmine situps left 5 landmine situps both If you did this last week, try to get a few more reps this week |
| Warmup Spend 10:00 going over empty bar snatch technique and warming up to your chosen weight |
| Lift 1 Power snatch+1 Squat snatch You pick the weight, stay there 12:00 for quality–goal would be 8-12 sets of this. |
| Workout 3 rounds, each for time, 3:00 rest in between rounds: 12 overhead squats 12 chest to bar 12 thrusters Weights go 75/55, 95/65, 115/75 Rx+ goes 95/65, 115/75, 135/95 |
| Accessory Work 3 sets of 10 Supine leg raises–3 second lower 10 ring rows :60 farmer’s hold |
| Skill Work 10:00 of practice: Level 1: Low jumping bar muscle ups Level 2: hip to bar kips and high jumping bar muscle ups level 3 : bar muscle ups |
| Workout 16:00 AMRAP 15 double unders 15 speed steps (right+left=1) 10 burpees Rx+burpees to target |
| Warmup 3 sets 10 upright rows/side 10 light overhead lunges (total) 10 powell raises/side Then, spend some time going over an empty bar split jerk |
| Lift On an 15:00 clock Split Jerk 6 sets of 3 Build fairly heavy across the 6 sets After each set, do 6 (total) touchdown squats or pistols with a 2 second tempo on the way down |
| Workout 4 rounds for time: 10 dumbbell snatches 50/35 10 toes to bar 10 overhead lunges (total) 50/35Â Rx+70/55, and/or rounds 1 and 3 do bar muscle ups, round 2/4 do toes to bar |
| Warmup 3 sets 5 thrusters/arm 20 double unders building to workout weight |
| Workout 5 rounds for time 9 single arm dumbbell thrusters 50/35 35 DU rx+ 70/55 OR 10 rft |
| Aerobic/Sweaty Finisher 8 rounds of 1:00 on 1:00 off You pick the machine/cardio |
| Warmup 3 sets 5 pike hspu :10 chest to bar hold Then get your push press warmed up |
| Lift Push Press Every 2:00 for 4 rounds, 5 reps–goal should be to get 10% heavier than last week Then, Every :90 for 3 rounds, 5 reps @ 90% of what you hit |
| Workout For time: 10 wall walks 30 toes to bar 50 weighted situps-20/14lb wallball on chest 30 chest to bar 10 strict hspu Rx+ 100 feet of hs walking 30 bar muscle ups 30 toes to bar 30 chest to bar 30 strict hspu |
| Warmup Go through an empty bar warmup, and then get into the accessory work |
| Lift 3 sets of 8 front foot elevated split squats/side 5 ohs @ 2201 Try to get heavier than last week EMOM 8 4 Power cleans 75-85% |
| Workout 10:00 EMOM :10 bike sprint+2 sandbag over shoulder 100/70 Score is total cals–you can count rollover/just keep going, but hold yourself to stopping at 10 on the class clock–if you don’t start on time, that’s on you! Rx+ 150/100 |
| Warmup Go through 2 sets of 250m row 10 air squats 10 vups 10 empty bar hang power cleans |
| Workout 4 rounds on the 7:00 start 1st and 3rd round: 1000m row 2nd and 4th round: 5:00 AMRAP of 20 air squats 20 vups 20 empty bar hang power cleans |
| Finisher 5:00 AMRAP 5 right arm landmine situps 5 left arm landmine situps 5 both arm landmine situps |
| Accessory Work Accumulate 3:00 in a handstand (freestanding if possible) Then 3 sets :40 front tuck lever OR 10 banded straight arm pulldowns–go up in tension 6 double dumbbell floor presses |
| Warmup 3 sets of 3 s2o 6 deadlifts 6 box jumps/stepups |
| Workout 13.2 AMRAP in 10 minutes 5 Shoulder-to-Overheads (115/75 lb) 10 Deadlifts (115/75 lb) 15 Box Jumps (24/20 in) You are allowed to do stepups or box jumps on this one |
| Warmup 3 sets :30 front squat hold :40 arch hold 2 broad jumps Then warmup fs to about 70% |
| Lift Every 3:00 for 7 rounds 1 front squat, up to something heavy for the day |
| Workout For time with a 7:00 cap 20 bar facing burpees 20 front squats 50% of what you hit today 20 bar facing burpees No rx+, just send it |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
