In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Lift Push Press 5@62.5% 5@72.5% 5@ 82.5% Single arm bentover rows x 8/arm after each set of push press Dumbbell pullovers x 10 after each set of press |
| Workout 21-15-9 Echo bike cals DB snatches 50/35 High cal number do 30/21/13 Rx+ 70/45 |
| Core Warmup 10:00 EMOM A: :20 side plank/side B: :15 tuck hold/lsit on rings |
| Workout 10-1 DB stepovers 50/35 to a 20/16 inch box BBJO RIng dips 150 run in between |
| Lift Front Squat 5@62.5% 5@72.5% 5+@ 82.5% Russian kb swings x 15 |
| Workout 14:00 AMRAP 50m sled push 4×45/25 10 Thrusters 95/65 10 chest to bar rx+ 15 chest to bar |
| Core Warmup 4 rounds 5 pallof presses/side :30 ghd hollow hold |
| Workout 5 rounds on the 5:00 start 550 run 20m walking lunges 1×50/35 Held any style for RX Held overhead for RX+ |
| Lift Athlete’s choice power or squat On a 15:00 running clock 5 sets of 2 clean and jerks between 82-88% |
| Skill 4 sets of Ring muscle up skill work Level 1: 5-10 ring row transitions+6-12 bicep curls Level 2: 3-5 false grip pullups, 5-8 ring to hip swings Level 3: RMU–set one max set, then sets 2-4 @50-60% of max 15 Lateral raises 6-12 Rower pike ups |
Workout
5x 5:00 amrap, 1:00 rest
15/12 cal bike
10 power snatch 125/85
15 bar facing burpees
max strict pullups in remaining time
Rx+ 70% of POWER snatch
| Strength 2×10 db stepups/side at knee cap height |
| Workout Happy birthday Monica! 102/128 cal row– 92 total db front rack lunges 2×25/35lb dumbbells– 29 box jump overs 20/24 |
Workout
10:00 AMRAP
1 rope climb
10 situps
25m bearhug carry 100/70
Rx+ legless
rest 5:00
10:00 AMRAP
10 double dumbbell hang power clean 2×50/35
10 hand release pushups
10 vups
rx+ghds
| Lift 20:00 to find a heavy split jerk from the rack |
| Workout For time: 550 run 20 shoulder to overhead, 75% of what you hit |
E2M until failure (10 round cap)
30 DU
3 front squats 60%
Every round, add 10 DU
Once you fail–take the next round off (so 2:00 rest) and then do half the double unders for the rest of the round
For example: fail in the round of 70 double unders (round 5) take the round of 80 du (round 6) off, then do rounds 7-10 at 35 du, because the last round you successfully completed was 70.
If you can’t do double unders–you’re doing the same number of single unders, but each round, you’re going to do burpees. Start at 4 burpees in round 1, and add 2 burpees each round. So 4 burpees+30 single unders, then 6 burpees+40 single unders, etc
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
