In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Welcome to Hell Week!
Workout
“Nancy”
5 rounds
400m run
15 OHS 95/65
Workout
40:00 AMRAP–1 person rows, 1 person works, switch whenever
score is cals row+rounds and reps
100 stepups 20 inches–load like you will for chad
50 hang power cleans 95/65
100m farmer’s carry 2×50/35 lb dumbbells
after you finish a full round, both partners rest for 2:00
no rx+, just. get more reps
| Lift 7×2 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 9/10 superset with 2-3 front tuck lever raises |
| Workout 6:00 AMRAP 5 wall walks 50 du 5 s2o 115/75 50 du rx+ 3 reps 1 wall walk+1 strict wall facing hspu |
Workout
5 rounds on the 4:00 start
1 60m shuttle
10 single arm devil’s press (alternating) 35/25
10 toes to bar
60m shuttle=
5m down and back
10m down and back
15m down and back
rx+50/35
score is slowest round
Workout
20:00 EMOM
Min 1: cal row
Min 2: cal bike
choose your starting cals on each machine, but you must add 1/round
Immediately into
150m single arm unbroken overhead carry/side (finish by 27:00 running clock)
2 scores: highest successfully completed cals, and load on the carry
| Lift 3 sets 10 One and a Quarter Back squats–tempo the double bounce superset with 3×15 single leg RDLs/side with a hand support same load as last time since volume is up |
| Workout 6 rounds for time 8 double dumbbell hang squat cleans 2×35/25 50m forward sled drag 3×45/25rx+ 50/35*dumbbells must stay inside* |
Lift
8×1 snatch
straight sets (we’ll test in a few weeks), at the heaviest weight you’ll have zero misses at
then dip work
5:00 AMRAP
level 1: max toe supported box dips
level 2: max box dips
level 3 max rounds of 1 traverse+pirouette+5 dips
Workout
Teams of 3
relay style (each person does each movement, then move on)
5 rounds
25m single arm overhead walking lunges (total) 50/35–switch arms at the turnaround
10/8/6/4/2 deadlifts
150 run
weights go
185/125, 205/135, 225/155, 245/165, 275/175
partners can change weight while other people run/lunge
rx+ go 225/155, 245/165, 275/175, 295/185, 315/205
| Lift 6×3 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 8/10 superset with 2-3 front tuck lever raises |
| Workout 9:00 AMRAP 3 wall walks 6 pullups 9 situps rx+ chest to bar |
Workout
20:00 AMRAP
5 squat cleans 135/95
30/20 cal bike
rx+ 185/125
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
