In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Happy Birthday Colin! Warmup 3 rounds: 20 banded glute bridges 10 squat pressouts Then spend 8:00 warming your pause squat up to 75% |
| Lift Paused back squat 6 sets of 3 on the 3:00 start Start @75% of your back squat and build as you’re able After each set, alternate between a :30 row and a :20 side plank/side |
| Workout 4 rounds, 1:00 rest in between each round: 500m row for time Two scores–total time, and difference between fastest and slowest rounds |
| Warmup 3 Rounds 20 double unders 20 banded lat pulldowns 5 power snatches up to wow |
| Skills Spend 10:00 working on toes to bar or bar muscle ups Suggested levels: (5 sets of everything) Level 1: 5 strict leg raises+ 5 kipping leg raises Level 2: 2-4 toes to bar or jumping bar muscle ups Level 3: 1-2 bar muscle ups or strict bmu work Keep these away from training and more in the “practice” range |
| Workout 5 Rounds for time 40 double unders 10 power snatch 95/65 10 Toes to bar Rx+ 5 bar muscle ups instead of toes to bar |
| Warmup Accumulate 80 pike leg lifts, then: 3 sets of 50m sled push up to workout weight 5 updowns on the sled |
| Workout For time: 550 sled push 115 added/75 added Every time you stop moving, do 10 updowns on the plates on your sled. Rx+ 155/105 added |
| Core Work 5 natural leg extensions 20 hollow rocks x 3 rounds Then: Accumulate 100 alternating leg v ups |
| Warmup 150m waiter’s carry (switch at the speed bump) Then: 3 sets 10 upright rows/arm 5 burpees 150 run |
| Lift Strict press Every :90 for 8 Rounds 3 Reps. Build to a heavy set. |
| Workout 12:00 AMRAP 5 Strict press 95/65 10 burpees 150 run |
| Warmup 3 rounds 10/10/10 rowing drills 8 wallballs (start light and get heavy!) 20 hollow rocks |
| Workout 15:00 AMRAP 15 wallballs 20/14 250/225m row |
| Finisher 12:00 for quality 50m crush carry 1:00 lat roll/side :30 passive hang |
| Warmup Spend 10:00 going through a ring muscle up progression Then warmup your stepups and toes to bar |
| Workout 12-9-6 Ring muscle up Stepup/leg 2×50/35 to a 20/16 Rest 3:00 15-12-9 T2B Reverse goblet lunges/leg 1×50/35 |
| Cooldown 2:00 pec smash 2:00 bretzel |
| Warmup Spend 10:00 at light weight doing 1 clean pull 1 hang muscle clean 1 tall power clean After you change weights, do ;15 in a star plank/side |
| Lift In 12:00, build to a heavy above knee hang power clean+power clean |
| Workout Then, 20:00 EMOM A 3 Hang power cleans at 70% of what you hit B :45 bike If you want this to be more of a strength piece, treat the bike like easy active recovery. If you want it to be more of a cardio piece, hit the bike hard. Afterwards, do a cooldown of 3:00 of 90/90 breathing |
| Warmup 2 rounds: 5 kipping pullups 5 thrusters up to workout weight 5 back squats Then, do a few pushups and situps and get ready to rock and roll. |
| Workout Happy Birthday Brian! For time with a 30:00 cap: 50 pushups 50 cal row 38 thrusters 75/55 50 pullups 50 situps 38 back squats 75/55 No one goes up. Just go faster. |
| In honor of Brian always doing core work: Accumulate 200 flutter kicks. Make em burn! |
| Warmup Accumulate 60 pike leg lifts Then do the kb warmup Then do 2 rounds of: 5 weighted situps 10/7 cal bike |
| Workout 5 Rounds for time 20/14 cal bike 15 weighted situps (kb on chest) 12/8 10 Russian kb swing 32/24 Rx+ GHDs or T2B, athlete’s choice |
| Finisher 12:00 for quality 5 natural leg extensions 10 dumbbell/kb hip thrusts 20 banded abductions/side |
| Warmup Warmup your back squat and burpee box jumps to workout weight/height, then: At half speed, do a partial round of the workout: 400m run 10 situps 5 burpee box jumps 5 back squats (at workout weight) Feel out what your pacing should be–this one is going to be a long one! |
| Workout 30:00 AMRAP 550 run 20 abmat situps 10 burpee box jumps 10 Back squats 135/95 1:00 rest Rx+ 10 T2B, and 185/125 |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
