WARMUP 3 Walkouts + 10 Easy Pushups 30 sec Samson/Pigeon (each leg) 10 RDL + 5 Hang Cleans + 5 Push Jerks 10 Bar Kips + 5 Pullups 15 Slow Air Squats RECOVERY BACK SQUATS 6 Sets: 1 Pause Back Squat (2-3sec) + 2 Back Squats @ 60-70% you may sub OHS for back squats Read more about Friday 7.01.22[…]
WARMUP 250-500m Row 20-30 sec Handstand Hold 20-30 Band Pulls 10 single DB deadlifts + 5 DB snatch (each arm) S2O or HSPU 6 sets of 8 reps build in weight or difficulty CONDITIONING/RECOVERY 6 Rounds: Min 1: Calorie Row Min 2: Alt. DB Snatch (50/35) Min 3: Double Unders Min 4-5: Rest score total Read more about Thursday 6.30.22[…]
DEADLIFT 10-8-6-4-2-2-2RM @ 80-85% add in 3-4 sets of 15 GHD or Plate Situps wherever you like. CONDITIONING AMRAP 10 12 Deadlifts (185/125) 9 T2B 6 Box Jump Overs (24/20)
WARMUP 250-500m Row 10 Bar Kips + 3-5 Strict Pull ups 8 RDL + 8 Bent Row + 8 HP Clean warm up to 60% of 1RM Power Clean POWER CLEAN EMOM 15 (w/three loadings) Min 0-5: 5 reps @ 60-70% of 1RM Min 5-10: 3 reps @ 70-80% Min 10-15: 1 rep @ 80-90% Read more about Tuesday 6.28 .22[…]
WARMUP 400m Run Walkouts into Easy Pushup Samson / Pigeon Air Squats Barbell RDL + P. Clean + F. Squat SQUAT CLEANS 3 sets: 4 reps (50-60% of 1 RM Clean) 3 sets: establish a 2RM for the day variation for squat clean is power clean + front squat CONDITIONING 5RFT 16 Alt. Lunges w/ Read more about Monday 6.27.22[…]
WARMUP (2x) Walkout into 10 easy pushups 30sec Samson each leg 10 slow Air Squats FRONT SQUAT or OHS 3 sets of 10 @ 50-55-60% of 1RM CONDITIONING AMRAP 10 1000/800m Row 20 Plate Jump Burpees Max Bar Muscle Ups in remaining time. Notes: Score total MU Scale MU to C2B or Pull Ups
STRICT PRESS 4-6 sets build to an 8RM for the day ACTIVE RECOVERY 4-5 Rounds: 15/10 Calorie Bike 15 Ring Rows 15 Box Jump Overs E80 Farmers Carry (AHAP)
WARMUP 200m Run 10 RDL + 10 Kip Swings 50 Jump Rope Singles DEADLIFT 10 sets of 3 @ 65-70% of 1RM CONDITIONING 3RFT: 40 Double Unders 20 T2B 20 Situps 300m Run
WARMUP 2 Rounds: 250m Row + 50 Band Pulls 8 Barbell RDL + 8 Hang Power Cleans POWER CLEAN Warm up to 80-85% of 1RM 10 sets of 1 @ 80-85% EMOM CONDITIONING 6 RFT: 15/12 Calorie Row 10 Bar Facing Burpees 5 Power Cleans (185/125)
WARMUP 1min Bike 10 Easy Pushups + 1min Samson 10 Kip Swings + 10 Slow Air Squats BACK SQUAT WU: 10-8-6 (build in weight) 4-4-4-4 @ 75% of 1RM (or build to 4RM) CONDITIONING For Time: 20 Alt DB Snatch (50/35) 30 Push Ups 40 Wallballs (20/14) 30 Pull Ups 20 Alt DB Snatch (70/50)
