In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Workout “Nancy” 5 Rounds for time: 400m run 15 ohs 95/65 |
| Finisher 3 sets of: 10 strict pullups 10 deficit pushups max hanging l-sit |
| Lift Front Squat 3 × 65 3 × 75 3+ × 85 Suitcase dumbbell deadlifts 3×8/side |
| Workout Buy in: 100m sled push 3×45/25 50 Double unders 25 Squat cleans 115/75 50 double unders 25 pullups Buyout: 100m sled drag 3×45/25 Rx+ beaded rope and 135/95 |
Workout
5 rounds on the 6:30 start:
10 shoulder to overhead 95/65
15/12 cal bike
10 ring dips
150 m farmer’s carry 2x green/yellow
| Lift Sumo DL 3 × 65 3 × 75 3+ × 85 Dumbbell hang squat cleans 3×15 |
| Workout 10:00 AMRAP 10 single arm devil’s press 50/35 10 hang power cleans 95/65 10 vups or ghds Rx+ 115/75 |
| Lift Push Press 3 × 65 3 × 75 3+ × 85 Strict knees to elbowsx max sustainable set 25m waiter’s carry/side |
| Workout 5 rounds for time 200/150m row 15 wallballs 20/14 10 burpees over the rower no rx+, just go faster |
| Lift Athlete’s choice power or squat Every 2:00 for 6 rounds 1 snatch+2 snatch balance 80-85% |
| Workout 4 rounds for quality Strict hspu skill level work Level 1: hs hold+ db strict press (get heavier/longer) Level 2: 3-5 pike hspu OR SHSPU negatives Level 3: 5-9 ub strict hspu (add deficit as you’re able) 6 double overhead lunges (get heavier) 4 nordic hamstring curls |
| Workout For time: 20 Toes to bar Run 1.5 miles 20 toes to bar Run 1.5 miles 20 toes to bar Rx+ 30 toes to bar |
| Finisher 3 sets for load 10 bicep curls 10 barbell hip thrusts |
| Lift Sumo DL 5 × 60 5 × 70 5+ × 80 Double Dumbbell hang squat cleans 3×10 |
| Workout 21-15-9: Echo bike (cal.) Snatch, 75 | 105 lb. Time cap: 10 min. |
Workout
25:00 AMRAP
1,2,3 etc rounds of cindy
10 vups
50 double unders
rest 1:00
Rx+
ghds
| Lift Push Press 5 × 60 5 × 70 5+ × 80 Strict knees to elbows x max sustainable set 25m waiter’s carry/side |
| Workout 8-7-6-5-4-3-2-1 Wall walk Thruster 115/75 Rx+ 9-1 and 155/105 |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
