In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Workout 10:00 AMRAP 9 toes to bar 6 lunges 2×50/35 (forward, alternating, total) 30 crossover singles |
| Lift 4×3 thrusters at about 80% |
| Workout 1:00 AMRAP, 3:00 rest x 4 sets12/9 cal row–:40 cap, should be a sprint max thrusters 95/65 in remaining time |
| staging rowers spread throughout thrusters right besidestagger as needed to get enough rowers in |
| Workout 15:00 AMRAP 10 bar facing burpees 20/15 cal bike 20 dumbbell snatches 50/35 |
| staging: bar facing burpees near the red wall bike in the middle db snatch behind the bikes |
Workout
with a partner
you go I go by round with a 35:00 cap
10 rounds each
12/10 cal row
10 wallballs 20/14 to 10/9
8 knees to elbows
staging: rowers in 2 lines in the middle, facing each other
wallballs on the walls and poles
| Workout 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) |
| staging: barbells at the front and back roll them in after the AMRAP |
| Workout 32:00 EMOM Min 1: 10/7 cal bike Min 2: 4 deadlifts 225/155 Min 3: 10/7 cal bike Min 4: 12 abmat situps rx+ 275/185 |
| staging: bikes spread throughout, deadlifts and situps beside |
Workout
Sprint intervals
every 9:00 for 3 rounds
15 db lateral burpees
20 dumbbell bench 2×50/35
500/450m row
score is total working time
| Lift Squat snatch 7×1 working up to a heavy go every :90 |
| Workout 3 round 10 ohs at 60% of what you hit max set of chest to bar for quality, not time start a new set every 3-4 minutes |
Workout
14:00 AMRAP
10 v-ups/ghds
8 strict hspu
60 crossover singles
no rx+ just get more rounds
Workout
Happy Birthday Kumi!
Partner Bear Complex Pyramid
1 up to 10 back down to 1 (135lb/95lb)
One partner does odd rounds one does even rounds
If you break your set you must do 3 bmu or 5 burpee pullups before continuing
Break = bar stops on the ground (resting in rack, oh, or at hips is fine)
40:00 cap
Bear complex = 1 clean + 1 front squat + 1should to over head + 1 back squat + 1 back rack shoulder to overhead
Any style of lifts allowed — so cluster + back rack thruster is fine
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
