Categories
Blog Uncategorized

Workout 10.1.22

Skill
Chest to bar work
Level 1
40 australian rows–2 second pause at chestLevel 2
15 strict chest to bar negatives–1 sec pause at chest before lower
25 jumping chest to barLevel 3
5 rounds for time
200/150m row
40% of max chest to bar–first 2-3 strict. If you come off the bar, 5 burpee over rower penalty.
Workout
With a partner, split non press reps as desired, person who is not working holds a side plank
Happy birthday Monica! 10 rope climbs
20 strict press at 70% of your max strict press-must split 10/10
19 wall walks
92 bar facing burpees550 run buyout together2 scores: workout time and run time
Categories
Blog Uncategorized

Workout 9.30.22

Lift
Every 2:30 for 7 rounds

4 back squats
5 rear foot elevated split squats/side (farmer’s grip)

First 4 rounds Building

Last 3 rounds @86% of what you hit

No specific tempo, but focus on moving the bar FAST on the way up
Workout
For time
150m bearhug carry 100/70
75 wallballs 20/14
25 sandbag cleans 100/70

Rx+ 100 wallballs
Categories
Blog Uncategorized

Workout 9.29.22

Lift
3 snatches

10:00 EMOM 3 at 60%
Focus on position and speed over load today

Then 3 sets of 10 rear foot elevated RDLs/side (barbell)–start a new set every 1:30 (1 leg/set)
Workout
10:00 AMRAP
10 total single arm overhead walking lunge 1×50/35
10 box jump overs 24/20
10 V-ups

Rx+ 2×50/35
Categories
Blog Uncategorized

Workout 9.28.22

Workout
8 rounds on the 4:00 start
15 crossover single unders
150 suitcase carry
max bike cals in remaining time

score is bike cals+kb weight (only add that one time. so if you do a 70, plus 20 cals each time, you have 160 cals and 70=230)
no rest

rx+ :30 of crossover du attempts
Categories
Blog Uncategorized

Workout 9.27.22

Lift
Every 2:00 for 8 rounds

4 bench press
10 SA cuban press (1 side/round, 4 total/side) at smooth tempo

First 5 rounds Building

Last 3 rounds @86% of what you hit

No specific tempo, but focus on moving the bar FAST on the way up
Workout
6:00 AMRAP
12/9 cal row
6 ring dips rx+ from the high rings
Categories
Blog Uncategorized

Workout 9.26.22

Lift
Bent over rows–x6 all above last weeks

Thrusters 8.7.6.5.4–building to a moderate load that moves FAST

Every :90 (alternating) for 10 rounds

after each round hit 2-3 pullups/chest to bar
Workout
5 rounds for time, 1:00 rest in between each round

20:00 cap

Score is slowest time

10 front squats 95/65
10 pullups, chest to bar if you can
150 run
Categories
Blog Uncategorized

Workout 9.24.22

Skill
10:00 of Level 1: accumulate 15 perfect negatives (toe spot as necessary)Level 2: accumulate
20 perfect pop drills swings
20 single leg spotted kipping pullups
10 negatives Level 3: 3 rounds for time
6 strict pullups
7 kipping pullups
300m run
Workout
with a partner, split however
40/30/20/10
Cal bike
Cal row
Pullovers
DUx 3 score is time
Categories
Blog Uncategorized

Workout 9.23.22

Lift
Back squat
Every 2.5 minutes for 5 rounds
6 reps @1311, building heavy

Then 7:00 to accumulate 2 rounds of
6 back squats @1311 @81% of what you hit today

8 front rack (db/kb) split squats/side
Workout
4:00 amrap
6 dumbbell front rack walking lunges
6 dumbbell hang power cleans

rest 2:00

Your score for time

rx 2×35/25
rx+ 2×50/35
Categories
Blog Uncategorized

Workout 9.22.22

Lift
Every 2:30 for 6 rounds

3 halting snatches between 70 and 80%
After each set, 8 goblet single leg rdls (alternate legs each round)
Workout
10-1
Sandbag cleans 100/70
Toes to bar

Run a 150 after every round (including the end)

Rx+ rounds 5-1 are bar muscle ups
Categories
Blog Uncategorized

Workout 9.21.22

Workout
5 on the 5:00 start
1 power clean at 70%
5 tall box jumps
1 power clean
10 rotational medball throws/side
1 power clean
150m single arm overhead carry (switch whenever)

score is overhead carry weight–must finish under 5:00 to count