Tag: Workout

Workout

20:00 AMRAP
split as desired
20 pullups
20 sandbag cleans
20 sandbag stepups 20/16 (total, alternating)
400m run, together

100/70, hold however on the stepups

rx+ chest to bar

3:00 max cal row
transition :30
2:00 max wallballs
transition:30
1:00 max burpee to target

Workout

30:00 EMOM
Min 1: :30 bike cal
Min 2: 25m farmer’s carry
Min 3: :30 shuttle runs (25′ down/back=1)
Min 4: 15 situps
Min 5: rest

rx+ ghds

score is bike+shuttle runs

Lift

5×3 thruster from the rack–build to a moderate set for the day

3x
10 bicep curls
10 triceps pushdown

Workout

15:00 AMRAP
150 run
10 db hang snatch 50/35 (total, alternating)
5 t2b/hanging knee raises

rx+ BMU

Workout

4 rounds, rest 2:00 in b/t
10 box jumps 24/20
10 bench press 95/65
20/14 cal bike

rx+ 135/95

Workout

24:00 AMRAP
50 deadlifts 225/155
100 toes to bar
200 dumbbell snatches 50/35
400 DU

rx+ 275/185

split as desired

Lift 8×1 push press up to something heavyfirst 5 sets, 10 hip thrusts

Workout For time with a 5:00 cap 50 s2o 95/65 every break, 10 russian kb swings red/green rx+ 115/75 you can rest in the front rack, but nowhere else

Lift in 20:00, build to a heavy set of 3 front squats –take your warmup sets from the ground until you get to about 60-70% of your goal end weight, doing 3 squat cleans at each warmup weight

Accessory 3 sets level 1: 6-8 banded strict chest to bar level 2: 3-4 strict chest to bar negatives level 3: 1:00 moderate effort (machine of choice)+a very hard set of chest to bar (kipping/butterfly)

Workout

4/8/12:00 AMRAP (start over everytime, rest 3:00 in b/t intervals)
20/15 cal row
10 v-ups
5 wall walks

rx+ 50′ hs walk