Monthly Archives: February 2021

SKILL EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5 – 4 Reps MIN 7 – 4 Reps MIN 9 – 4 Reps WORKOUT FOR TIME 50/40 Cal Bike Immediately into… […]

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks WORKOUT FOR TIME 12-9-6 Shoulder to Overhead (155/105) 50-50-50 Double Unders -Rest 2:00- 21-15-9 Shoulder to Overhead (115/75) 50-50-50 Double Unders

SKILL 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups WORKOUT 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees […]

HERO WORKOUT “RANDY” FOR TIME 75 Power Snatches (75/55)

STRENGTH ON A 20:00 RUNNING CLOCK… 5-5-3-3-3 Back Squat *Build from Moderate to Heavy, WORKOUT 4 ROUNDS FOR TIME 30 Wall Balls (20/14)* 30/25 Cal Bike *Heavy Ball Optional (30/20)

STRENGTH 3 SETS FOR QUALITY 10/10 Single Leg DB RDL (Athlete Choice, Light) 10/10 Single Leg Glute Bridge-Ups 1:00 Slow Deadbugs WORKOUT AMRAP x 12 MINUTES 5 Deadlifts (315/225) 10 Box Jump Overs (24/20) 15 Sit-Ups

WORKOUT AMRAP x 15 MINUTES 5-10-15-20…and so on Wall Balls (20/14) DB Hang Muscle Cleans (35/20) Hand Release Push-Ups FINISHER 3 SETS FOR QUALITY 8 DB Zottman Curls Max Alt. DB Hammer Curls -Rest as needed b/t Sets-

SKILL EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang WORKOUT 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155) 400m Run

WORKOUT 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows 1:00 Hollow Holds 1:00 Rest *Athlete must step down from the box.

STRENGTH 3 SETS ON A 12:00 RUNNING CLOCK… 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee) + 1 Hang Power Snatch (Below the Knee) -Rest as needed b/t Sets- WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 500/400m Row 15 Power Snatch* Max Double Unders in Time Remaining -Rest 1:00 b/t Sets- *Power […]

SKILL 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- WORKOUT FOR TIME 40/30 Cal Bike 40 Single DB Alt. Step-Ups (50/35) 20 Handstand Push-Ups 40 Pull-Ups 20 Handstand Push-Ups 40 Single DB Alt. Step-Ups 40/30 Cal Bike

Strength On a 20:00 Clock Build to a heavy 1 RM Snatch Workout For Time 30 DB Devil’s Push Press (50/35)* *1 Devils Press+1Push Press=1 Rep 8:00 Time Cap