Monthly Archives: May 2021

SKILL 3 SETS FOR QUALITY 50’/50′ Filly Walk 15 KB Upright Row 20 Band Pull-Aparts -Rest as Needed b/t Sets- WORKOUT AMRAP x 15 MINUTES 15/10 Cal Row :30 Plank 15 Up-Down :30 Plank 15 Box Jumps

STRENGTH 3-3-3 Deadlift Workout 4 Rounds 15/12 Cal Bike 12 Up-Downs 9 Box Jump Overs (24/20) 7 Deadlifts (275/185) -Rest 1:30 b/t rounds- *Lower load/work for quality if you’re doing Murph tomorrow

SKILL ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS Walk BENCHMARK WORKOUT “RANNIE” FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional

WORKOUT 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB or DB Hollow Body Flutter Kicks 25 Plate Ground to Overhead (45/35) -Rest 2:00 b/t Sets- FINISHER 4 ROUNDS FOR TIME 100m Shuttle Run (25m Increments) 30 Russian Twists (Weighted Optional)

STRENGTH 5-4-3-4-3-2 Back Squat WORKOUT 3 ROUNDS FOR TIME 20 DB Front Squats (50/35) 20 Hand Release Push-Ups

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk WORKOUT FOR TIME 10 Clean & Jerks (155/105) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 30 Burpees Over Bar

SKILL EMOM x 12 MINUTES MIN 1 – :40 Double Under or Triple Under Practice MIN 2 – :40 Pistol Squat Practice WORKOUT FOR TIME 84-60-36 Double Unders 42-30-18 Single DB Box Step-Ups (50/35)|(35/20)/(24/20) 21-15-9 Burpees

WORKOUT* EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-Ups MIN 2 – Cardio of Choice Immediately Into… EMOM x 10 MINUTES MIN 1 – 10 Strict Press (Athlete Choice) MIN 2 – Cardio of Choice Immediately Into… EMOM x 10 MINUTES MIN 1 – 50 Russian Twists (Weighted Optional) MIN 2 – Cardio […]

STRENGTH 5-5-5-5-5 Sumo Deadlift* *Start Moderate & Build to Heavy WORKOUT AMRAP x 15 MINUTES 7 DB Up-Downs (50/35)|(35/20)* 9 DB Sumo Deadlifts 12 Box Jumps (30/24) *Heavy DBs Optional

WORKOUT E2MOM x 24 MINUTES MIN 1&2 – 400m Run* MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

SKILL EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts WORKOUT 3 ROUNDS FOR TIME 9 Ring Muscle-Ups 18 Overhead Squats (115/75)