In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| 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 |
| Warmup 4 rounds: 1 seated vertical jump :45 front rack stretch/side Then spend 5:00 warming up your front rack hold to 100% of your front squat |
| Workout – Strength Only Day 3 sets of: :30 front rack hold at 100% of your front squat (take this from the rack) 1:00 off in between rounds Then 3x 3/2/1 Sumo Deadlift First set 3 seconds up and down Second set 3 seconds down Last set normal. |
| Cooldown 1:00 couch stretch/side 1:00 adductor smash |
| Warmup 3 rounds of: 1:00 lat roll/side 5 Strict HSPU or pike HSPU (add a deficit if 5 is easy) max tuck lever hold |
| Workout For time: 80 Double dumbbell push press 2×35/25 60 plank rows/arm (same weight) |
| Finisher/Cooldown 2:00 AMRAP banded pullaparts 1:00 banded pass throughs 2:00 AMRAP banded bicep curls :30 passive supinated hang |
| Warmup 5 Rounds of: 2 3 position snatches up to something pretty heavy :30 field drills 10 side laying leg raises/leg |
| Workout 5 rounds for time: 12 Power Snatches 115/75 400m run |
| Cooldown 3:00 easy bike, then 10 mckenzie pushups |
| Warmup 10:00 of: 5 windmills/side :30 waiter’s hold/side 10 single dumbbell pullovers, 3 seconds on the way down Then spend a while going over push press technique–really drive the bar overhead fast |
| Workout Push Press Go from the rack 3/2/1 x3 sets First 3–pause in the dip, 3 second lower from overhead. Middle 3–pause in the dip Last 3–regular Every set, superset with 10 total russian stepups (16/12 inches) |
| Cooldown 1:00 heart opener 1:00 cat/cow |
| Warmup Spend 6:00 practicing double unders If you’re good at double unders, 6:00 emom of 20 beaded rope dubs then 5 natural leg extensions 10 total staggered stance russian swings up to workout weight :30 side plank/side x 3 rounds |
| Workout :60 on, :60 off for 12 rounds 10 Russian Swings 24/16 20 double unders |
| Cooldown :10 breath hold 1:00 breath :15 breath hold 1:00 breath :20 breath hold 1:00 breath |
| Hot start: 2 rounds at a somewhat sustainable pace 3:00 bike 10 empty bar front squats :30 glute bridge Then, do 3×1 max seated vertical leap |
| Strength Day 3 rounds of 5/4/3 front squats Increase weight each drop in reps, then try to repeat for next wave. First round 3 seconds down/3 seconds up tempo Second round 3 seconds down tempo Last round athlete’s choice Superset each round with 5 upright rows/arm and 10 hammer curls Take these from the rack |
| Cooldown Go for a walk in the sun (popsicle optional!) |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
