SHOULDER REHAB/WARMUP 3 Rounds: 30 Band Pull Aparts 15 Lateral Plate Raise (2.5-10lbs) 10 Empty BB Strict Press CONDITIONING/ACTIVE RECOVERY AMRAP 25 5 Plate Jump Burpees 10 Plate Pushups (hands on plate) 15 Air Squats E80 Farmers Walk (AHAP around building)
WARMUP 2min Row 10 Snatch Grip RDL 5 Hang Power Snatch 10 Ring Rows SNATCH + PULL-UPS 5-6 Rounds: 3 Snatch (power or squat) build in weight 5 Pull-Ups (hardest possible) CONDITIONING AMRAP 24 (w/partner) ”You Go-I Go” 40/30 Calorie Row (2min cap) Max Reps Alt. DB Snatch (50/35) switch every 3min score DB Snatch
WARMUP 10 Box Step Ups + 5 Box Jumps 1min Samson R\L + 10 Air Squats 10 Bar Kips + 5 Knees 2 Chest BACK SQUAT 6 sets of 5 reps (build up to 65-70%) we are shooting for +10lbs from last week CONDITIONING AMRAP 12 3-6-9-12… T2B Burpee Box Jump Overs (24/20)
WARMUP 2min bike or 300m Run 30-50 Band Pulls BB Complex: RDL+Bent Row+HPC+S2O (5 each) CLEAN & JERK + RING DIPS 3 Cleans + 1 Jerk (up to 65-70%) 3-5 Ring Dips (up to hardest) CONDITIONING 4RFT: 400m Run 12 Deadlifts (185/125) 24 Weighted Situps (AHAP: plate/DB/KB)
WARMUP 2min Row 5 Wallball Squats + 5 Wallballs mobility DEADLIFT or SQUAT VARIATION (FS/OHS) 5-5-3-3-3-1RM for the day build in weight CONDITIONING AMRAP 15 15 Wallballs (20/14) 20/15 Calorie Row
WARMUP 300m Run / 2min Bike Mobility CONDITIONING/ACTIVE RECOVERY For Time: Buy In: 600m Run (manhole to stop sign) 4-5 Rounds: 20 Situps + 20 Pushups + 20 Reverse Lunges Cash Out: 600m Run
WARMUP 2 Rounds: 50 Single Unders 30 Band Pulls 10 Bar Kips PULL-UPS & HSPU 6 sets: 5 Hardest Pull-Ups + 5 Hardest HSPU sub Pull-Ups with 10 Ring Rows sub HSPU with max Handstand Hold CONDITIONING AMRAP 16 w/partner “You Go-I Go!” 20 Double Unders 10 DB Snatch (AHAP) 5 C2B Pull-Ups modify to Read more about Wednesday 8.24.22[…]
WARMUP 2-3min Machine 8-10 RDL 8-10 Hang Power Clean 8-10 S2O 5 Box Step Ups (each leg) 5 Box Jumps CLEAN & JERK 5 sets of 3 Power Cleans + 1 Jerk build to heaviest complex CONDITIONING 4 Rounds: AMRAP 3/REST 3 20/15 Calorie Row 9 Box Jumps (24/20) Max Power Cleans (155/105) scale weight Read more about Tuesday 8.23.22[…]
WARMUP 2 Rounds: Walkouts into Samson stretch 6 Easy Pushups 9 Slow Air Squats 12 Situps BACK SQUAT 5 sets of 6 (build up to 60-65%) of 1RM convert your last set to estimated 1RM for future reference CONDITIONING 10 RFT w/partner (5 each) P1: 12 T2B + AMRAP Bar Touch/Plate Jump Burpees P2: 200m Read more about Monday 8.22.22[…]
WARMUP 250m Row BB complex (RDL+HPC+F.Squat) DB Snatch + Burpees CLEAN COMPLEX Power Clean + Pause Front Squat (3sec) + Front Squat + Hang Squat Clean 15min build to heaviest/best complex CONDITIONING For Time: 1000m Row 60 Wallballs (20/14) 30 DB Devil’s Press (single or double DB) partition however you like OR grap a partner Read more about Friday 8.19.22[…]
