In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Workout
1-10-1 with a partner
dumbbell front squats 2×50/35
bike cals
dumbbell hang power cleans
1 rope climb each after each round
rx+ legless
| Warmup Warmup snatch Every 2:00 for 7 rounds 2,2,1,1,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 70-75% for 2s 80+% for 1s |
| Workout 20min AMRAP 11 should to overhead double DB 2×35/25 19 snatch DB 1×35/25 84 sit up 37 walking lunge |
Workout
20:00 EMOM
3 back squats @ 65% 1 sec pause at bottom
Then:
6 rounds on a 10:00 clock
10-20 hollow rocks
7 pallof presses/side
| Warmup 4 sets on the 4:00 start 6 z press 3111 Superset with double pause pullups (top and bottom pause) x AMRAP |
| Workout Buy-in: 200 double unders then 3 rounds for time 10 deadlifts 40/50/60% of max 15 situps Buy-out: 200 double unders rx+ beaded rope AND ghds |
| Warmup Warmup clean and jerk Then: Every 2:00 for 7 rounds 2,2,1,1,1,1,1 Pause (at knee) clean and jerk 5 sec pause each rep. Percentages ideally go 70-75% for 2s 80+% for 1s |
| Workout 15:00 AMRAP 1 round of Cindy 20/15 cal row Cindy is: 5 pullups, 10 pushups, 15 air squats rx+ 1 round of Mary Mary is: 5 hspu 10 alt pistols 15 pullups |
| Workout 13 rounds: 2 deadlifts 185/125 4 SA devils press 35/25 9 sit-ups Happy birthday, Jason! |
| Finisher 3 sets of :30 max bicep curls :30 rest :30 max incline pushups :30 rest |
| Lift Every 2:00 for 7 rounds 3,3,2,2,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 60-65% for 3s 65-70% for 2s 75+% for 1s |
| Workout 3 rounds for time: 25 squats 75/55 19/15 cal row rx back squats rx+ ohs |
| Skill Work 3 rounds hs walk skill work Level 1: pushup shoulder taps x :15-:20 and 10 incline pushups Level 2: wall walk+shoulder taps Level 3: hs walk |
| Workout 20:00 AMRAP 4,8,12, etc alternating db hang clean and jerk 50/35 double unders x 5 (20,40,60, etc) rest :30 in between each round rx+ 2 dumbbells–make it something you can do 4-8 unbroken reps with consistently |
| Workout 20:00 EMOM 3 deadlifts @55%–2 sec tempo on way down If you’ve done CF for less than 6 months, 2 reps Then: 6 rounds on a 10:00 clock 8-18 hollow rocks 6 pallof presses/side |
| Accessory 4 sets on the 4:00 start 8 z press 3111 Superset with double pause pullups (top and bottom pause) x 4-6 reps |
| Workout 40 dumbbell hang snatch 50/35 40 pullups 40 shoulder to overhead 115/75 every 2:00, including the start, :30 suitcase carry hold 50/35 rx+ chest to bar |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
