WORKOUT AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53) 5 Strict Chin-Ups POST-WORKOUT STRENGTH 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed
STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)
SKILL 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- WORKOUT FOR TIME* 18-15-12 Front Squats (135/95) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)
SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. BENCHMARK WORKOUT “OPEN 20.2” AMRAP x […]
WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets-
WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- POST-WORKOUT STRENGTH 4 SETS 1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice) -Rest 1:00 b/t Sets-
WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (30/20) 30 Power Cleans (155/105) 60 Slam Balls 1000/800m Row
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thrusters (95/65) Pull-ups
WALL SITS and Nutrition!!! Prizes for: 1. Accumulated wall sit time 2. Longest consecutive wall sit 3. Logging your daily nutrition in My Fitness Pal and staying within 5% of your goals This will be the only time you hear us say “Start sitting!!!”
SKILL EMOM x 10 MINUTES MIN 1 – :45 EZ Bike MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC. WORKOUT FOR TIME 12 Hang Squat Snatch (75/55) 12 Lateral Burpee Over Bar 15/12 Cal Bike 15 Hang Squat Snatch 12 […]