Tag: Workout

E and Amy’s Going Away Workout
35:00 cap

Teams of 2, split how you want
5000/4250/3500lbs of snatching
into
100/70 cal bike
into
5000/4250/3500lbs of cleans
into
100 situps or GHDs
into
5000/4250/3500lbs of deadlifts

Choose your own weight!

so–if 10 reps at 100lbs is 1000 total lbs, you’d need to do 50 reps to get there.

Workout

35:00 EMOM
MIn 1: Power clean+hang squat clean
Start at 80% and build as capable–if you miss, go back to 80% and stay there

Min 2:
Bar muscle up skill work
Level 1: jumping bar mu+tuck ups

Level 2: 1 bar muscle up attempt

Level 3: Bar muscle ups x max unbroken set (you’ll drop off, that’s ok)

Min 3:
Dumbbell 1+1/4 hip thrust x 12

Min 4:
Hanging L-sit Work x max effort

Min 5: rest (can also be an easier cardio effort)

Workout

6×1:00 max reps, :30 rest
Station 1: DU
Station 2: Wallballs
Station 3: Dumbbell bench 2×35/25
Station 4: rope climbs

Lift Back Squat 5 × 70% 3 × 80% 1x 85% 1+ × 90% 1 bonus between 92.5-95% DB snatch 2×20 (after set of 5 and set of 3)

Workout 3 rounds for time with an 11 minute cap 60′ ohwl 1×50/35 30 alternating dumbbell snatch 50/35 No rx+, just make it hurt worse

Lift Bench Press 5 × 70 3 × 80 1x 85 1+ × 90 1 bonus between 92.5-95% Strict Ring pullup x max effort after each set 12 Db shoulder rotations/side after each set.

Workout For time with a 20:00 cap 15 Strict press 95/65 15 chest to bar 150 m run 30 push press 95/65 30 pullups 400 m run 45 push jerk 95/65 45 toes to bar 550 m run Rx+ BMU, c2B, T2B

Lift Deadlift 5 × 70% 3 × 80% 1x 85% 1+ × 90% 1 bonus between 92.5-95% Dumbbell RFESS 4×6/side

Workout 13:00 AMRAP 550/500m row 25 Power cleans @65% of max 10 Ring dips Rx+ Ring dips from the high rings

Warmup Accumulate 20 great turkish getups  Then get all the movements warmed up

Workout 20:00 AMRAP  40 v-ups  20 double front rack lunges 2×35/25 100m sled push 2×45/25 5 rope climbs  Rx+ pistols instead of lunges AND first rope climb legless.

Lift Back Squat  3 × 65 % 3 × 75 % 1 @ 80% (just for not making that big of a jump) 3+ × 85 % DB snatch  3×16

Workout 2 rounds on the 10:00 start: 20 thrusters 95/65 20 bar facing burpees 550m run Rx+ 115/75

Workout 10 rounds on the 3:00 start 10m reverse sled drag 2×45/25 225/200m row score is SLOWEST round

Core Finisher 3x  10-15 back extensions 10-15 ghd situps 10-15 hip extensions

Lift Deadlift 3 × 65 % 3 × 75 % 3+ × 85 % Strict Ring pullup x max effort after each set 10 Db shoulder rotations/side after each set.

Workout Happy birthday Jeff!  5 Rounds for time: 9 Pullups 7 deadlifts 135/95 17 Situps