WORKOUT Garrett’s choice: 20.5 For Time (partitioned any way) 40 Muscle Ups 80 Cal Row 120 Wallballs (20/14) OR… “Rannie” For Time: 50-40-30-20-10* Double Unders Sit-Ups *Run 400m after each full round. (If you see this guy, wish him luck on his new adventure! You will be missed Garrett but we look forward to many […]
WORKOUT EMOM x 24 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 7 Overhead Squats (Athlete Choice)* MIN 3 – Max Rope Climbs MIN 4 – Rest *Squats should be able to be completed unbroken but challenging. FINISHER FOR QUALITY Accumulate 5:00 in the bottom of an Air Squat Hold
STRENGTH ON A 12:00 RUNNING CLOCK… Build to 5-Rep TNG Deadlift* *Work quickly to at or above Workout Weight WORKOUT FOR TIME 15-15-15-15 Deadlifts (275/185) 15-20-25-30 Ring Dips*
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 9 of 9 WORKOUT 5 ROUNDS FOR TIME 12/10 Cal Bike 30 Wall Balls (20/14)
SKILL 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False Grip Ring Pull-Ups Option 3: 1-3 Strict Ring Muscle-Ups WORKOUT FOR TIME 400m Run 30 Slam Balls (30/20) 30 Burpees 400m Run 15 Slam Balls 15 Ring Muscle-Ups 15 Slam Balls 400m Run 30 Burpees […]
WORKOUT 2 SETS AMRAP x 10 MINUTES 40 Double Unders 20 Sit-Ups 10 Alt. Back Rack Lunge (135/95) -Rest 2:00 b/t Sets- *Pick up where you left off.
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 9 of 9 WORKOUT 4 ROUNDS FOR TIME* 10 Alt. DB “No Push-Up” Renegade Rows (50/35) 16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week 9 of 9 WORKOUT EVERY 3:30 x 5 SETS 10 Pull-Ups 12 Handstand Push-Ups 14 Up-Down Box Jump Overs (24/20) Rest in Time Remaining… -No Additional Rest b/t Sets-
Back Squat 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 WORKOUT 7 ROUNDS FOR TIME 10 KB Goblet Squats (70/53) 5 Bar Muscle-Ups
STRENGTH Deadlift 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Snatch (135/95)* *Option to complete Power or Full Squat. If you have never done this workout with Full Squat, try […]
WORKOUT AMRAP x 20 MINUTES 5 Box Jumps (30/24) 10 Hand Release Push-Ups 15 Sit-Ups* *GHD Optional FINISHER FOR TIME 100 DB Heel Taps
STRENGTH Strict Press 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 WORKOUT 4 SETS ON A 2:30 RUNNING CLOCK… 12 Up-Downs 8 Push Jerks (155/105) Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets-