In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Workout
Happy Birthday Brian!
For time with a 30:00 cap
50 pushups
50 cal row
38 thrusters 75/55
50 pullups
50 situps
38 back squats 75/55
No one goes up. Just go faster.
| Life Athlete’s choice power or squat Every 2:00 for 7 rounds 1 snatch+1 snatch balance all sets between 85-90% |
| Workout 5 sets of: 6 double overhead lunges 4 nordic hamstring curls 10 ghds |
| Workout Front Squat 5 × 70 3 × 80 1 at 85% 1+ × 90 1 bonus between 92.5-95% Suitcase dumbbell deadlifts 4×6/side |
| Workout 10-1 Box Jump Over 24/20 1 rope climb after each round (including the end) Rx+ first 5 rounds legless |
| Skills 5 sets on the 2:00 start Strict hspu skill level work Level 1: hs hold+ 4 db strict press Level 2: 3-5 pike hspu OR SHSPU negatives Level 3: 5-9 ub strict hspu (add deficit as you’re able) |
| Workout 20 bar facing burpees 20 chest to bar 20 shoulder to overhead 135/95 rest 2:00 2RFT 10 BFB 10 chest to bar 10 S2O rest 2:00 4 RFT 5 BFB 5 C2B 5 S2O Rx+ BMU, reps go 12/6/3 |
| Lift Sumo DL 5 × 70 3 × 80 1 at 85% 1+ × 90 1 bonus between 92.5-95% Dumbbell hang squat cleans 2×20 |
| Workout For time with a 10:00 cap: 400/300/150 run 30/20/10 alternating dumbbell snatches 50/35 No rx+, just go faster 🙂 |
| Workout “Nancy” 5 Rounds for time: 400m run 15 ohs 95/65 |
| Finisher 3 sets of: 10 strict pullups 10 deficit pushups max hanging l-sit |
| Lift Front Squat 3 × 65 3 × 75 3+ × 85 Suitcase dumbbell deadlifts 3×8/side |
| Workout Buy in: 100m sled push 3×45/25 50 Double unders 25 Squat cleans 115/75 50 double unders 25 pullups Buyout: 100m sled drag 3×45/25 Rx+ beaded rope and 135/95 |
Workout
5 rounds on the 6:30 start:
10 shoulder to overhead 95/65
15/12 cal bike
10 ring dips
150 m farmer’s carry 2x green/yellow
| Lift Sumo DL 3 × 65 3 × 75 3+ × 85 Dumbbell hang squat cleans 3×15 |
| Workout 10:00 AMRAP 10 single arm devil’s press 50/35 10 hang power cleans 95/65 10 vups or ghds Rx+ 115/75 |
| Lift Push Press 3 × 65 3 × 75 3+ × 85 Strict knees to elbowsx max sustainable set 25m waiter’s carry/side |
| Workout 5 rounds for time 200/150m row 15 wallballs 20/14 10 burpees over the rower no rx+, just go faster |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
