Warmup 5 rounds 7 pallof presses/side :35 ghd hollow hold |
Workout 20:00 AMRAP 10 shuttle runs (down and back=1) 25 vups 50m farmer’s carry 2xred/green |
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Warmup 5 rounds 7 pallof presses/side :35 ghd hollow hold |
Workout 20:00 AMRAP 10 shuttle runs (down and back=1) 25 vups 50m farmer’s carry 2xred/green |
Lift Front Squat–build to heavy in 20:00 5 @72.5% 3 @82.5% 1+ @ 92.5% 1 @ 95+ to heavy% 30 unbroken russian swings after 5 and 3 |
Workout 30/22 cal row buyin 2 rounds for time: 25 wallballs 25 alternating dumbbell snatches 50/35 30/22 cal bike buyout No rx+. Send the row and see what happens |
Skills 12:00 of Ring muscle up skill work Level 1: ring row transitions+ring swings+bicep curls x 6 (get heavier) Level 2: false grip pullups, pike transitions on low rings OR jumping mu, whichever helps more. Level 3: Ring muscle ups–attempts, or new max set. |
Workout 2:30 AMRAP, 1:00 rest x 5 rounds 5 chest to bar 10 burpee box jump overs 24/20 max weighted anchored situps in remaining time 35/25 (on chest) Rx+ alternate bar muscle ups and c2b each round |
Lift Sumo DL–build to heavy in 16:00 5 @72.5% 3 @82.5% 1 @ 92.5% 1… @ 95%+ Back rack lunges x 6 total after first four sets |
Workout 5 rounds for time with a 10:00 cap 6 sandbag cleans 100/70 50 double unders Rx+ 150/100 |
Workout 5 rounds for time with a partner 400m run together 30 deadlifts 135/95 split however 30 pushups split however Rx+ 20 khspu and/or 185/125 |
Finisher 3 sets Lateral raises x 15 (get heavier) Rower pike ups x 10-15 reps |
Lift Front Squat 3 @67.5% 3 @ 77.5% 3+ @87.5% Russian kb swings 3×20 after each set (goal of same weight as last week) |
Workout 12:00 AMRAP 12 squats 95/65 12 toes to bar 12 wallballs 20/14 to 10 12 chest to bar Rx–back squats Rx+ ohs x x I__I |
Core Warmup 5 rounds: 5 pallof presses/side :30 ghd hollow hold Right into: |
Workout 1:00 rounds for max reps x 5 sets cal bike situps stick jumps over the barbell (reps count 3:1) hang power cleans 75/55 rest Rx+ ghds |
Skill Work Strict Ring muscle up skill work (4ish sets of strength work–12-15 minutes total of work) Level 1: ring row transitions+ring swings+8 bicep curls Level 2: false grip pullups, jumping ring muscle ups Level 3: 4 sets at 65-70% of max set from last week. If you didn’t do it, then do 1 max set followed by 3 sets at ~50% |
Workout Athlete’s choice power or squat On an 18 minute clock 7 sets of 1 clean and jerk between 85 and 91% |
Lift Sumo DL 3 @67.5% 3 @ 77.5% 3+ @87.5% Back rack reverse lunge x 8 total after each set |
Workout 3 rounds for time with a 13:00 cap 100 du 25 double dumbbell stepovers 2×35/25 to 20/16 Rx+ 50/35 to 24/20 |
Lift Push Press 3 @67.5% 3 @ 77.5% 3+ @87.5% Single arm bentover rows x 6/arm after each set of push press Dumbbell pullovers x 12 after each set of rows |
Workout 3:00 AMRAP 3:00 rest x 3 rounds 2 wall walks 10/7 cal row start where you leave off No rx+, just get more reps. |