In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 3 rounds 5 thrusters 20 dubs 5 BFB |
| Workout 15:00 AMRAP 200/175 M Row 50 DU 8 Thrusters 95/65 8 Bar facing Burpees |
| Finisher 10:00 for fun and quality 1:00 row max set bicep curls max set skull crushers |
| Warmup For time: 100 russian swings Green/Yellow Then do: 4 sets 3 deadlifts up to about 75% 3 max broad jumps :30 wall facing handstand hold |
| Lift DL 7×2 up to something heavy Goal is to start around 75% and build from there After every round, do 5 strict ring pullups Then warmup your power cleans |
| Workout 11:00 AMRAP 22 Power cleans 75/55 26 abmat situps Happy birthday Reggie! |
| Warmup 1 warmup today 300m row 5 sandbag squats :30 hold 10 vups |
| Workout For time: 7k/6k row Every 4:00, not including the start, get off and do: 3 sandbag/dball squats 100/70 :30 dball hold 10 vups |
| Warmup 4 Rounds at a moderate pace 10 step back lunges (total) 20 double unders 10 strict banded pullups :30 hollow hold |
| Lift 3 sets of 10 each Single arm bentover row/arm Single leg hip thrust/leg |
| Workout 3 sets on the 7 minute start 10 dumbbell stepovers (total) 2×50/35 to 20/16 10 box jump overs 30/20 cal bike SPRINT! |
| Warmup 3 rounds 3 snatch pull+3 snatch high pull+3 muscle snatch rest 1:00 3 rounds 3 ohs+3 snatch balance+ 3 tall snatch Then spend 7-8 minutes warming your snatch up to 75% |
| Lift Squat Snatch Every :75 for 12 rounds 1 squat snatch between 75-85% |
| Workout 20:00 Alternating emom Min 1 5 PS 95/65 Min 2 5-8 T2B Rx+7 PS |
| Warmup 3 sets of: :10 ring l sit :10 bottom ring dip hold Then do 3 rounds of: 3 ring dips 3 power cleans to a weight heavier than workouts |
| Workout Power Elizabeth 21-15-9 Power cleans 135/95 Ring Dips |
| Finisher 10:00 of 10 high stepups (5 and 5)—no weight, for control 5 nordic hamstring curls :30 handstand hold (freestanding if you can) |
| Warmup Go through a really good empty bar power clean and jerk warmup, then do: 3 sets: 3 power clean and jerks at workout weight 3 burpee box jumps 3 hspu |
| Workout 2:00 AMRAP 3:00 rest 4:00 AMRAP 3:00 rest 6:00 AMRAP 3:00 rest 10 Power clean and jerk 135/95 8 burpee box jumps 6 hspu Start the AMRAP over every time |
| Cooldown 1:00 wrist stretch 1:00 wall press stretch 2:00 90/90 breathing |
| Warmup 3 rounds: 2 deadlifts 4 SA alternating devil’s press 6 situps Working up to a little above workout weight |
| Workout 13 rounds: 2 deadlifts 185/125 4 SA devils press 35/25 9 sit-ups Happy birthday, Jason! |
| Cooldown 3 rounds: :30 shoulder extension stretch 10 pvc pass throughs 5 mckenzie pressups |
| Warmup 10:00 alternating EMOM Min 1: 3 sumo box squats up to something that feels like about 7/10 Min 2: :30 hollow hold |
| Lift/Skill 6 rounds on the 3:00 start 3 Sumo box squat 1 Pullup complex: :30 active chinup hang :10 flexed arm chinup hang 5 strict chinups Then get your front squats warmed up |
| Workout For time with a 6:00 cap: 20 front squats 95/65 25/20 cal row 10 front squats 95/65 13/10 cal row No one goes up, just send it |
| Warmup Spend 5:00 practicing double unders, then: Do the 90 rep |
| Workout Every 3:00 for 7 rounds: 30 lateral hops over the barbell 19/15 cal bike |
| Cooldown 3 sets for mobility/quality: Out and back (in your square) Leopard crawl Crab Walk Straight leg bear crawl |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
