Categories
Blog

Workout 6.17.21

Lift
8×10 of
Banded strict pullups
Front squats 
Workout
Then 4 rounds of: 

:20 on/:40 off
Barbell front rack hold @ 80% of fs

Take this from a rack, and try and have a full grip on the bar. 
Categories
Blog

Workout 6.16.21

Warmup
Get everything set up then warmup to your workout weights. Then hit: 
150 run
50m sled push
5 deadlifts
4 stepovers
200m row

At workout intensity to feel it out. 
Workout
For time: 
550 run
400m sled push 2×45/25
30 deadlifts 185/125
20 dball stepovers 70/50 to a 20/16
1000 m row

Not a typo–everyone’s doing 1000m today

🙂 
Categories
Blog

Workout 6.15.21

Lift
Every 2:00 for 6 rounds: 3 push jerks between 70 and 75%
Workout
24:00 Alternating EMOM
A: 10 strict press (unbroken but hard load)
B: 1-3 rope climbs–if you have legless, do the 1st 1 legless as long as you can. 
C: 1 set of ghds (goal is sustainable across the reps)

Score is load on the EMOM

Rx+ alternate strict press and one set of strict hspu
Categories
Blog

Workout 6.14.21

Lift
6×3 deadlift

Superset with

Bearhug reverse lunge x10 (total, alternating) 
Workout
6×3 deadlift

Superset with

Bearhug reverse lunge x10 (total, alternating) 
6:00 AMRAP
8 dumbbell hang squat cleans 2×35/25
6 box jump overs 24/20
4 sandbag cleans 100/70

rest 2:00

For time:

24 dumbbell hang squat cleans
18 box jump overs
12 sandbag cleans

Rx+ 2×50/35kout
6:00 AMRAP
8 dumbbell hang squat cleans 2×35/25
6 box jump overs 24/20
4 sandbag cleans 100/70

rest 2:00

For time:

24 dumbbell hang squat cleans
18 box jump overs
12 sandbag cleans

Rx+ 2×50/35
Categories
Blog

Workout 6.12.21

Warmup
Go through a good empty bar warmup, then go through rounds of: 
3 deadlifts
2 hang power cleans 
1 shoulder to overhead, working up to a weight that is slightly over your workout weight. 

After that, strip back to workout weight, and do 1 round (split how you’re going to in the workout) of: 
6 deadlifts
5 hang power cleans
4 shoulder to overheads 
Workout
For time with a partner:
10 rounds of 
12 Deadlifts 
9 hang power cleans
6 shoulder to overhead

In between each round, run a 150m together. 

Rx–115/75
Rx+155/105… or even heavier if you can! 

Split the inside work as you want to
Categories
Blog

Workout 6.11.21

Warmup
After a normal warmup
2 sets
5 natural leg extensions
10 wall facing shoulder taps
25 hollow rocks
Workout
9x
10 Bearhug squat
5-10 ghds

50m waiter’s carry/side in between rounds

*Go to parallel on the GHDs if you haven’t done them before, and just do 5*
Categories
Blog

Workout 6.10.21

Lift
Supinated bent over row 8×1
8x 7-10 +deficit (weighted) pushups

+4×10 Farmer’s RFESS/side 
Workout
12:00 AMRAP
25′ right arm ohwl 24/16
15 toes to bar
25′ left arm ohwl 24/16
150 run
Categories
Blog

Workout 6.9.21

Warmup
Warmup your front squat to workout weight, then hit: 

3 sets of: 
3 strict knees to elbows
3 hip to bar kips
3 bmu or jumping bmu

Then do: 
1 round 
2 front squats at workout weight
2 bmu/jumping bmu
7/4 cal row, HARD.

Then rest up and hit the workout. 
Workout
5 Rounds on the 5:00 start
5 front squats 135/95
5 bar muscle ups/jumping bmu
15/12 cal row

Rx+ 
185/135
Cooldown
3 rounds of 
1:00 shoulder mob of choice (rec: flossing or pec smashing)
10 db shoulder ext rotations/side
:30 90/90 breathing
Categories
Blog

Workout 6.8.21

Warmup
Go through an empty bar snatch warmup, then get ready to rock and roll. 

Warmup to 70% of your power snatch, and get some benches and second barbells set up
Workout
9 rounds of: 
snatch pull+hang power snatch+power snatch+power snatch balance
@ 70% of power snatch–build across the last 3 rounds as you’re able. 
10 barbell SLRDL/side 
10 Double dumbbell bench

You’ll need two bars here, probably find someone who snatches the same as you and share. 
Categories
Blog

Workout 6.7.21

Warmup
Hit 1 round of 6 empty bar thrusters, 6 bar facing burpees, and 6 situps. 

Then,

Get your back squats warmed up to about 75%
Lift
Back Squat 8×1
8x 10 banded chinups
Workout
3 rounds for time of:
12 thrusters 95/65
12 bar facing burpees
12 medball (chest) situps 20/14

Rx+ GHDs

13:00 cap