In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Strict press 4×6 -goal percentage 70-75 % of 1rm, try to add 5-10lbs to last week superset with 4×6 Lat prayers–1031 tempo (1 second down, no pause, 3 seconds up, 1 second pause at the top) try to add 5-10 lbs to last week |
| Workout 10:00 AMRAP 4 wall walks 50 DU quarterfinals 25 crossover singles+25 du |
| staging: walls for the wall walks jump rope in the middle |
| Workout Teams of 3 1 person hangs on the pullup bar/holds a pushup plank (after 10:00, switch to the plank hold) 1 person rests 1 person works Split as desired, can only be working while one person is hanging/holdin the plank 10 rope climbs 50 deadlifts 225/155 150/125/100 cal bike 50 deadlifts 225/155 10 rope climbs qfs legless, and the first bar do 275/185 |
| staging bikes near the red wall deadlifts in the middle do your planks wherever is safe |
| Lift 4×2 landmine rotational snatches/side ThenBox squat 3×8–smooth down, fast up tempo, try to add 10-15 lbs to last week |
| Workout 4 sets 8 dumbbell bench at 3101 10 box hamstring curls at 2020 add a band across the lap if you can this week. |
| staging: boxes in the rig, do the curls off the. back db bench near the red wall |
| Lift Chest supported row 3×8–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 3×2:00 amrap pushups 1 sec pause at the top and bottom each rep |
| Workout 12:00 AMRAP 6 pullups 9 air squats 12 kb snatches (total) purple/blue 150 run quarterfinals chest to bar and goblet squats |
| staging: air squats and kb snatches in the middle leave a lane to run through spot to spot on the 150s |
| Workout 20:00 AMRAP 5.10.15 etc Hang power cleans 95/65 Box jump overs 24/20 Weighted situps 20/14 50m sled push 2×45/25 in between rounds quarterfinals 135/95, AND ghds |
| staging: spread boxes throughout, do your hang cleans and situps beside the boxes |
| Lift Sumo DL 3×8–try and add 10-20 lbs to last week |
| Workout 4 sets 1.1 pullup clusters–rest :15 in between reps 8 rear foot elevated split squats/side–goal of the same load as last week :30 L-sit (accumulated, hanging) |
| staging: benches near the red wall |
| Lift Strict press 3×8 -goal percentage 65-70% of 1rm, try to add 5lbs to last week superset with 3×8 lat prayers–1031 tempo (1 second down, no pause, 3 seconds up, 1 second pause at the top) try to add 5-10 lbs to last week |
| Workout 15-10-5 Bench press 135/95 400m run after each set (including the end) qfs 185/125 |
| staging: benches in the rig, block the parking spot in front of the door for running through |
| Workout No partner For time 30 jumping pullups 30 power cleans 135/95 30/20 cal bike 20 jumping chest to bar 20 front squats 20/15 cal bike 10 strict pullups 10 squat cleans 10/7 cal bike quarterfinals: go chest to bar, bar muscle ups, ring muscle ups |
| staging: put the bikes out throughout the room, and do your bar work perpindicular to them (to avoid bars bouncing into bikes) |
| Lift 3×3 landmine rotational snatches/side ThenBox squat 3×10–smooth down, fast up tempo, try to add 10-15 lbs to last week |
| 3 sets 12 dumbbell bench @3101 tempo–try to use the same load as last week for more reps 16-18 box hamstring curls at 2020 tempo |
| staging: use the back of the boxes in the rig for the curls benches near the red wall |
| Lift Chest supported row 3×10–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 20-30 accumulated pushups with a 1 sec pause at the top and bottom every rep |
| Workout 12:00 AMRAP 2 rope climbs 10 v-ups/ghds 300m run quarterfinals legless rope climbs If weather does not allow running, do 25/20 cal bike in place of the run If it’s nice, we’re running though! |
| staging: do your v-ups/ghds in b/t the ropes and garage door, but leave a lane to run through |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
