In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 4 sets :30 goblet squat hold 2 pause back squats up to starting weight (60-70% of max) 10 db shoulder ext rotations 25 banded pull aparts |
| Lift 5 sets of 5 Pause back squat (every rep paused) Double pause chinup |
| Workout 2 Rounds for time with a 16:00 time cap 40 wallballs 20/14 to 10 30 box jump overs 24/20 40 abmat situps Rx+ 30 toes to bar |
| Warmup Warmup to your power clean weight While you do that, hit 3 sets of 150 run 3 box jump overs 3 toes to bar |
| Workout This is written as a partner wod–but two notes 1. Please still set up your own bar 2. If you’d rather do it solo, just do it as 1:1 work to rest. For time 400m run (together) 10 rounds (each) of you go I go 1 power clean at 70% 3 box jump overs 24/20 5 Toes to bar Rx+30/24 400m run (together) |
| Skill In any remaining time, perform mobility or bodybuilding work that you need |
| Skill Spend 10:00 going over rope climb technique |
| Warmup 5 rounds 3 thrusters up to wow 1 jump and stand on the rope 5 hammer curls–slow tempo both ways |
| Workout For time 4 Thrusters 115/75 1 rope climb 8 thrusters 2 rope climbs 12 thrusters 3 rope climbs Rx+ 185/125 (or the heaviest thing you can do 4 reps unbroken with) |
| Warmup 8:00 of 3 1 and a quarter hip thrusts up to first weight 10 leg abducted rocks/side 10 wrist curls (empty bar)/direction |
| Accessory 3 sets of 10 1 and a quarter hip thrusts :30 sumo squat hold (can add weight if easy) Start a new set every 4 |
| Workout 4 rounds–4:00 work, 1:00 rest 150 uneven farmer’s carry 24/20, 16/12 25 air squats max distance row |
| Warmup 5:00 empty bar snatch overhead hold Every minute (including the first) :20 hollow hold Then go warm up your snatch to your first weight (likely 50 ish%) |
| Lift 15:00 EMOM Snatch First 5:00-3 reps Middle 5-2 reps last 5- 1 rep Build as you’re able, but keep it smooth. Can be touch and go or drop/reset |
| Workout 5 rounds for time with a 13:00 cap 16 alt dumbbell snatches 35/25 80 double unders Rx+ 20 and 100 reps AND 50/35 on the dumbbell |
| Warmup 10 split squat rock backs :30 waiter’s hold x 2 sets Then practice your lifts and figure out your weights |
| Workout 2:00 active hang (accumulated) Then 3 sets of 10 (5 and 5) Goblet split squats-2 seconds down, 2 seconds up Single arm rows–2 seconds down, 2 seconds up Into 75 situps Then 3 sets of 10 (5 and 5) Goblet split squats-2 seconds down, 2 seconds up Single arm rows–2 seconds down, 2 seconds up Score is load. This is not for time. Hold yourself accountable on the tempo–be honest! There is no prescribed rest b/t rounds, but take a bit if you need it. |
| Accessory 5:00 of :20 l-hang 10 lateral raises/side |
| Warmup 4 sets 5 sumo good mornings :30 sciatic nerve flossing/side 10 bird dogs–if you’re a beast, do these from a plank :20 of quick feet to a 45 Then take 5:00 or so and warmup to 50-60% of your max deadlift |
| Lift 5 sets of 5 Sumo DL Not getting crazy heavy, just get the movement pattern moving Go every 2:00 |
| Workout 10:00 AMRAP 10/7 cal bike 5 sandbag clean/overshoulder 100/70 150 run 10 pushups Rx+ 150/100 |
21.3 – Friday Night Lights!
Workout
7:00 AMRAP
20 single leg alternating v ups
5 sandbag/dball over shoulder100/70
50 stepups (no weight) 20/16
5 feet elevated ring rows
rest 4:00
Your score for time.
| Skill Work 10:00 of bar muscle up practice |
| Warmup 3 sets 2 ring dips–1 second pause at bottom and top 20 dubs 4 s2o–get heavier than workout weight if you can |
| Workout 12:00 AMRAP 6 ring dips 60 double unders 12 dumbbell s2o (6+6) 50/35 Rx+ghds and/or from the high rings |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
