In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 3 sets 20 banded pull aparts 3 sandbag cleans :10 sandbag bearhug hold 150 run |
| Workout For time: 800m sandbag bearhug carry 100/70 Every time you break, run a 550 back to your bag/ball No rx+. Just hang on longer 6 break cap |
| Finisher At about 70% effort: 2:00 bike 1:00 lat foam roll 1:00 hollow hold Cycle through rounds for however much time you have left in class |
| Warmup 12:00 EMOM Min 1 4 alternating back rack lunges to strength weight Min 2: 3 3 second up and down strict pullups/negatives Min 3 :30 double unders |
| Lift 5 Sets on the 2:00 start 5 back rack lunges/leg–if you did this last week, try to do every set at your heaviest set from last time. If you didn’t, pick one heavyish weight and stay there 12 ring rows |
| Workout 7 2:00 rounds for max reps 12 box jump overs 24/20 Max strict press 2xpurple/blue No rest, just get on the carry every 2:00 Rx+strict hspu |
| Warmup Do the kipping pullup warmup 4 sets: 4 ring dips–3333 tempo (if you plan on attempting muscle ups, do these from the high rings) 5 wallballs 3 power cleans up to workout weight |
| Workout AMRAP in 14 minutes: 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14 lb, 10/9 ft) 30 Cleans (135/95 lb) 20 Muscle-Ups |
| Cooldown 1:00 lat roll 1:00 pec smash 1:00 banded lat distraction |
| We are closed for Snow/Cold For those of you for whom this is your first winter with us, we follow DPS. They just canceled school. If you’d like an at home workout, go ahead and hit: 5 Rounds for time 15 burpees 25 situps 35 jumping jacks If you have access to dumbbells, roll with: 5 rounds for time 20 alternating power snatches 20 situps 30 jumping jacks Then finish it off with a little core work of: 150 hollow rocks for time Every time you break, do a 1:00 plank. Thanks for your understanding! |
| Warmup Go through an empty bar warmup, then do 3 sets of: 5 hang power cleans 5 S2O 10 double unders/practice |
| Workout 21-18-15-12-9-6-3 Hang Power cleans Shoulder to overhead 95/65 After each round, do 20 double unders Rx+beaded rope |
| Accessory 3 rounds for quality 50m mixed (front/suitcase) carry/side 10 barbell hip thrusts–get heavy 50m backwards sled drag |
| Warmup 3 sets: 3 sandbag cleans 6 stepovers (3/side) 3 strict pullups (band) 10/7 cal row |
| Workout 4 Rounds for time 10 sandbag cleans 100/70 10 dumbbell stepovers 1×50/35 to a 20/16 inch box 40/32 cal row Rx+150/100 |
| Finisher Core finisher: 5:00 of max sandbag bearhug hold every time you drop, 30 hollow rocks |
| Warmup 3 rounds, increasing intensity each round: 10 russian swings 10 goblet squats 10 burpees Then go through a front squat warmup |
| Workout 30:00 EMOM Min 1: :10 front rack hold (above your next weight) Min 2: 1 Tempo Front squat–build heavy Min 3: 3 strict dips–band or weight as necessary to make this challenging |
| Cooldown 1:00 couch stretch/side |
| Warmup 1 slow round 10/7 cal bike 5 reverse situps 100/75 m row |
| Workout 30:00 AMRAP 26/20 cal bike 20 reverse situps 250/200m row Rx+10 GHDs |
| Cooldown 1:00 bretzel/side 1:00 lat foam roll 3:00 box breathing |
| Warmup Do an empty bar snatch warmup, then: 5 rounds: 1 3-position squat snatch up to 65-75% 5 strict pullups/negatives |
| Lift Squat Snatch 10:00 EMOM Pick one weight between 65-75% and stay there! |
| Workout 5 Rounds for time: 5 hang squat snatches 95/65 5 burpee pullups 150 run Rx+ 60% of your max squat snatch |
| Warmup Spend 10:00 going over power clean tecnique, and warming up your workout weight then hit: 1 wall walk 5 power cleans 10 burpees over the bar 15/12 cal row 20 vups To see how you should pace this one |
| Workout For Time with a 25:00 cap: 5 wall walks 15 Power cleans use the chart 25 burpees over bar 35/28 cal row 45 vups 35/28 cal row 25 burpees over bar 15 power cleans 5 wall walks Rx+ 30 foot hs walk |
| Cooldown Spend 5:00 stretching or rolling anything that needs it |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
