In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Workout 28:00 EMOM Min 1: 8 russian kb swings green/yellow+20 DU Min 2: 12/9 cal row Min 3: max weighted situps 20/14 min 4: rest score is number of situps. Wallball touches above head and touches feet rx+ 20 crossover singles |
| Staging russian swings and du in the front half of the room. rowers 8 feet behind that. Situps right behind the rowers |
| Lift every :90 for 10 rounds 1 rope climb 5 clean and jerks at 65-75% of your 1rm |
| Workout 4 RFT 6 burpee pullups 6 front squats 135/95 6 knees to elbows 6 front squats rx+185/125 |
| Workout 30/20/10 bench press 135/95 20/40/60 forward lunges 10 shuttle runs in b/t each round (25′ down and back=1) lunges go oh/fr/farmer’s rx 35/25 rx+ 50/35 lunge are stationary, alternating, and total |
| Staging bench in the rack. lunges in a line right in front of the red wall. shuttle runs near the red pole |
| Lift Deadlift 5×3 at 10-20lbs heavier than you hit last week After the last set, do 1 set of 10 at 70% of what you use today superset with chest to bar work level 1: toe spotted chest to bar hold+5 HEAVY chest to bar lat pulldowns level 2: 3-5 chest to bar negatives, weight as possible+5 pop drills level 3: big set of unbroken chest to bar |
| Workout 4:00 AMRAP 2 box jumps 36/30 (stepdown required) 4 deadlifts 225/155 |
| Staging box jumps in 2 lines, near the red wall and in the middle. Deadlifts right behind that |
| Workout 32:00 EMOM Min 1: 3 wall walks Min 2: 6 kettlebell snatches/side green/yellow Min 3: max cal row Min 4: rest rx+ add a wall walk rep each round and see how high you can get! score is row cals |
| staging rowers near the red wall kb snatches at least 8 feet behind that (no throwing kettlebells into the rowers please!:) ) |
| Lift Thrusters 8:00 EMOM 8-1 thrusters, working up to a heavy rep then every 2:00 x 3 sets, 1 single at your heavy Take these from the ground today until you can’t anymore, to warm up for the metcon |
| Workout 9-7-5 Thrusters @70% of your heavy Burpee pulluprx+ RMU |
| staging thrusters in 2 lines, with a 10 foot lane in the middle for RMU if there aren’t a lot of people doing RMU, spread into the space under the rings |
| Workout 10:00 AMRAP 30/20 cal bike 50m farmer’s carry 50m front rack carry rest 3:00 your score for time |
| staging bikes BEHIND the red poles carries in the whole space between the rigs |
| Lift Every 2:00 for 8 sets 12-5 power snatches, adding weight as you can touch and go if you can |
| Workout 12:00 EMOM Min 1: 1 set of some kind of bar muscle up variation Min 2: 50 double unders score is reps (and what you did, for tracking purposes) |
| Workout 14:00 AMRAP 2,4,6, etc Pistols/box pistols V-ups 13/10 cal bike in b/t each round rx+ghds |
| staging pistols near the red poles v-ups 5 feet in front of those bikes near the red wall |
| Lift Deadlift 5×5 at 85% of what you hit last week After the last set, do 1 set of 10 at 70% of what you use today superset with chest to bar work level 1: toe spotted chest to bar hold+5 HEAVY chest to bar lat pulldowns level 2: 3-5 chest to bar negatives, weight as possible+10 perfect kip swings level 3: big set of unbroken chest to bar |
| Workout For time 50 pullups |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
