In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup Go through 5 of each movement at light weight to get ready to rock and roll |
| Workout 6 rounds of .5/.4 mile bike 10 of: Ring row Double dumbbell floor press Goblet sumo squat 2 sec up and down each direction You have 35 minutes to do this |
| Warmup Go through a running warmup/jumping warmup then 2 sets of 15 speed steps 2 tall stick jumps 6 v ups or ghds |
| Workout 5 rounds on the 5:00 start 100 stick jumps (r+l=1) 8 tall stick jumps 24/20 12 v ups Rx+ GHDs |
| Core Finisher 3 sets 25 pike leg lifts 20 hollow rocks 15 arch ups |
| Warmup 4 rounds 5 wallballs 2 box squats up to about 60% of what you hit last week :30 row |
| Lift Box squat 7×2 +Skull crushers and wide grip barbell curl 7×10 Go every 3:00 here |
| Workout 15:00 AMRAP 10,20,40,80, etc(doubling) Wallballs 20/14 Row cals Ladies start at 8 cals and double every time from there Rx+ Every time the wallball breaks, 10 burpees over the rower |
| Warmup Go through all of the accessory movements for 5-6 reps/side with light weight then rock and roll! |
| Accessory 6×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat You get 30 minutes for this |
| Workout 4 rounds for time with a 10:00 cap 8 deadlifts 185/125 16 pushups 8 pullups Rx+ 4-6 ring muscle ups (1-2 sets, but hard) |
| Warmup Go through an empty bar warmup and then do 3 sets of 4 dumbbell squats 4 alt dumbbell snatches 4 situps 4 stepovers 2 squat clean and jerks Working up to workout weights and intensity |
| Workout 5:00 AMRAP, 3:00 rest x 2 sets each (4 total) Amrap 1 and 3: 10 double dumbbell squats 2×35/25 10 alternating dumbbell snatches 50/35 10 situps AMRAP 2 and 4 10 box stepovers 1×50/35 5 squat clean and jerk 95/65 Rx+50/35 on all the double dumbbell work, 70/55 on the single dumbbell |
| Warmup Go through a 10/10/10 rowing warmup, then get the workout movements set up and get ready to rock and roll! |
| Workout 5 sets of 2:00 row right into 10 of Ring row–pause at chest and extension Double dumbbell floor press–2 second tempo/direction Goblet sumo squat 2 second tempo/way, 1 sec pause in bottom Goal is minimal transitions |
| Finisher 10:00 AMRAP Pushup plank EMOM, including the beginning, 10 hollow rocks |
| Warmup 4 rounds of 150m run/shuffle–shuffle from door to corner, run straight, shuffle corner to door. Lift 3 strict press up to 60% of max :10 chin over bar hold 5 kipping pullups 6 sets of 3 Strict press–get to a heavy set of 3. After 3 reps, do 1 rep in the style you’ll do in the workout 3 weighted chin 50m/:30 of Single arm rack carry/side You get 20 minutes for this |
| Workout 10:00 AMRAP 5 shoulder to overhead 135/95 10 pullups, chest to bar if you can 150 run Rx+ 185/125 |
| Warmup Get sleds outside, then hit 4 sets of 10 banded woodchops/side 10 terminal knee extensions/side Then warmup your workout movements and get everything dialed in |
| Workout 30:00 AMRAP 10 russian kb swings 32/24 100m farmer’s carry 2×32/24 200m sled push 2×45/25 |
| Warmup 3 sets of Rope climb practice :20 star plank/side 2 reps of all the weighted movements |
| Accessory Work 5×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat 2 second tempo up and down on all of these Then get a few rope climbs and walking lunges in |
| Workout 20:00 EMOM A 10m front rack walking lunge 115/75 B 1 rope climb Rx+ ohwl instead |
| Warmup 8:00 of 2 box squats up to something that feels like about 70% 20 double unders 10 single leg glute bridges |
| Lift Box Squat 6×3–get heavy! After every set, grab a second barbell and do 10 Skull crushers and 10 wide grip barbell curl Go every 3:00 here |
| Workout 5 RFT 8 burpee box jump overs 24/20 16/12 cal bike 6 burpee box jump all the way overs |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
