In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift 10-1 Bench press 115/75 Weighted situps 20/14 10/7 cal bike in between each round rx+ ghds |
| staging: benches in the racks situps outside the rack bikes in two lines near the racks |
| Lift Chest supported row 4×5–no pause at the chest this weektry to add 10-20 lbs from 2 weeks ago |
| Accessory work 3 sets 5 back rack reverse lunges/leg 5 lean away pullups 3011 25m suitcase carry/side Try to improve positions on the pullups. Add load to the lunges and suitcase carry from last week |
| staging: chest supported rows near the front suitcase carries outside lunges can be from the rack or the ground |
Workout
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Realistically, this is what I would write for class. Scale volume if you’re newer!
Workout
4 rounds for max reps of:
1 minute snatches 135/85
1 minute of rowing for calories
1 minute of dumbbell box step-ups 2×50/35, everyone to 20 inches
1 minute rest
were I writing this for class, I would make the snatches 95/65, and the box 20/16.
Workout
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
85, 125, 155, 165 lb
135, 185, 225, 245 lb
Those are the quarterfinals weights. If I were writing this as a class workout, I would probably go:
95/65
135/95
165/115
185/125
Workout
20:00 AMRAP
400m run
15 v-ups
25 air squats
| Lift 3×5 chest supported rows 3033 tempo (probably about 50% of what you hit last week) |
| Accessory work 3 sets 10 back rack reverse lunges/leg 5 lean away pullups 3011 25m suitcase carry/side |
| Lift 10×2 Banded sumo deadlift at 50% bar weight go every :75 |
| Workout For time 550/500m row 20 hand release pushups 10 power cleans 155/105 qfs hspu and squat cleans |
| Lift Metcon 3 rounds for time with a partner Run together, split lunges and toes to ring together 60 toes to ring 550 run 50 single arm overhead walking lunges purple/blue (10 on each hand then switch)rx+ green/yellow |
| staging: 2 scenarios: Less teams than rings:do your lunges from the red poles to the red wall and back, underneath your ringsMore teams than rings: stagger start with half on the rings and half on the run, and do your lunges on the edges and where the bikes go (move them back or outside) |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
