In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 3 rounds 2 single leg vertical leaps/leg :30 front rack stretch :30 side plank/side |
| Workout In 15:00, build to a heavy power clean Then Every 2:00 for 6 rounds, 2 power cleans at 85% of what you hit. :20 second front rack hold after the second rep You may touch and go or drop and reset |
| Cooldown 1:00 lat roll/side 10 mckenzie pushups |
| Warmup 10:00 of: :10 ring support (top) :05 ring support (bottom) :30 waiter’s carry hold/side 24/16 Then go through a dips progression and warm up your shoulder to overhead |
| Workout 21-15-9 Ring dips Shoulder to overhead 115/75 Rx+–go from the high rings |
| Cooldown 1:00 pec smash/side 20 pvc passthroughs Then get on a machine or go for a run for any remaining time |
| Warmup 9:00 of 10 pike leg lifts 10 scap pullups 1:00 bike Then Do a toes to bar progression |
| Workout 16:00 AMRAP 8 toes to bar 20/15 cal bike Rx+ 12 t2b |
| Finisher 3x150m mixed carry (switch at the speed bump) Right into 3:00 of 90/90 breathing |
| Warmup Do the kettlebell warmup then: 2 rounds of: 5 box jumps 150 run |
| Workout 1 Round for time 20 burpees 30 box jumps 40 kettlebell snatches 550 run 40 kettlebell snatches 30 box jumps 20 burpees |
| Cooldown Get outside and go on a cooldown walk |
| Warmup 3 rounds of: 5 of each movement, building to workout weight :30 side plank/side |
| Workout 5 rounds for time with a 10:00 cap 7 Deadlifts 6 clean and jerks 5 thrusters 135/95 |
| Finisher 15:00 at 70% effort level 1:30 bike 1:30 row |
| Warmup 3 rounds of 3 strict chinups @3333 :10 hanging l-sit 10 burpees AFAP |
| Workout Strength day: 10 rounds on the 2:00 start: max set of strict chinups (or max flexed arm hang) 5 curtsy lunges/leg |
| Cooldown 1:00 banded lat stretch 1:00 piriformis smash |
| Warmup Do 2 rounds of: 100m row 10 double kettlebell deadlifts Then do the pullup warmup |
| Workout 2:00 of work, 1:00 rest x 6 rounds 15/12 cal row 9 Double kb deadlifts 2×24/20 max chest to bar in remaining time rx+bar muscle ups, 32/24 |
| Cooldown 10 mckenzie pushups 20 bird dogs |
| Warmup 10:00 of 6 tempo lunges up to workout weight :20 bottom of pushup hold :30 hollow hold |
| Workout 20:00 AMRAP 10 back rack alternating reverse lunges 95/65 10 pushups 150 run |
| Cooldown 1:00 pec smash/side 1:00 calf/achilles stretch/side |
| Warmup 2 Rounds of: :15 star plank/side :30 front rack stretch Then do an empty bar clean warmup |
| Workout 24:00 EMOM MIn 1: High Hang Clean Min 2: Above Knee Hang Clean Min 3: Below Knee hang clean Add and subtract weight as needed |
| Finisher/Cooldown 3 Rounds of 10-15 Gorilla rows 15-20 Dumbbell lateral raises (single arm) rest 1:00 in between rounds Then 1:00 couch stretch/leg |
| Warmup 3 rounds: 5 air squats 5 power cleans to workout weight 1-3 strict pullups 150 run |
| Workout Hotshots 19 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run You may complete this as socially distant partners (split however you want, both people run each time) or on your own. 48:00 cap |
| Cooldown Get outside and go on a 550 walk |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
