In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Workout
22:00 AMRAP
50 BBJO buyin (10:00 cap)
Then:
1 Snatch attempt–choose load
150 run
Score is total load lifted successfully
| Lift Bench Press 3 @67.5% 3 @ 77.5% 3+ @87.5% Weighted pullups x 3 reps–try and get heavier than last week (OR negatives/weighted negatives) Bicep curls 3×15 |
| Workout 10:00 AMRAP Pullups EMOM, including the beginning, 35 double unders Rx+ RMU This is rude. It will make you fitter 🙂 |
| Lift DL 3 @67.5% 3 @ 77.5% 3+ @87.5% Dumbbell front squats 3×15 |
| Workout Every 3:00 for 5 rounds 20 russian swings red/green 20 vups rx+ 15 ghds |
| Lift 1 Jerk dip+ 2 split jerk 6 sets at 85-90% on the 2:30 start Then |
| Skill Work Every 2:00 for 6 rounds Chest to bar work Level 1: 6 chest supported rows (get heavier)+2-6 jumping chest to bar+10 kip swings Level 2: 2-4 chest to bar (can be singles) Level 3: 50% of your max set of chest to bar+ 1 rep Finisher 3:00 accumulated of GHD hollow hold Every break, get off and do 15 unbroken strict press at the weight from last week OR a max set of strict handstand pushups |
| Lift Bench Press 5@62.5% 5@72.5% 5+@ 82.5% Weighted pullups OR negatives/weighted negatives 3×3 DB hammer curls 3×15 |
| Workout 20 minute AMRAP 2001 m row buyin Then AMRAP 9 burpee pullups 11 box jumps 24/20 Never forget! |
| Lift DL 5@62.5% 5@72.5% 5+@ 82.5% Dumbbell front squats 3×10 |
| Workout Happy Birthday Teresa! 9:00 AMRAP 10 deadlift 145/205 .91/1.21 mile bike 30 foot hs walk Non barbell sub: 2x red/green kb |
Workout
5 rounds on the 5:00 start
double dumbbell hang snatch
10 wallballs 20/14 to 10 feet
double dumbbell farmers forward lunges
300/250m row
You may choose your own weight in this workout: but you must move 500/350 lbs of weight each round (lunges are total, not per/leg)
Rx+ snatches from the ground
Workout
Jerk dip+split jerk x 2
6 sets on the 2:00 start at 80-85%
Then
5 rounds on the 4:00 start
10 barbell strict press
Chest to bar work
GHD hollow holds–as long as you can hold while keeping it the same every round
150 run
Chest to bar work
Level 1: 6 chest supported rows+2-6 jumping chest to bar
Level 2: 1-3 chest to bar (can be singles)
Level 3: 50% of your max set of chest to bar
Score is load on the jerks and strict press
| Lift Back Squat 5@62.5% 5@72.5% 5+@ 82.5% Front Foot elevated cossack squats 3×8/side |
| Workout 6 rounds, rest 1:00 in between rounds 50m sled push 3×45/25 50 double unders Rx+ 4×45/25 |
Workout
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Non barbell sub:
2×50/35 thrusters
2×100/70 db deadlifts
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
