Strength: Paused Front Squat Every 3:00 x 4 sets 8 Paused Front Squats @ 8/10 effort level (pause 1 full second in the bottom, no bouncing) -All 4 sets should feel tough for the last 2 reps Conditioning: EMOTM x 16 Mins 1)Row/Bike x 12/9 Cals 2)12 Burpees 3)15 KBS (Russian or American) 4) Rest...Read More
Strength: Push Press + Push Jerk Every 2:00 x 5 Sets 3 Push Press + 2 Push Jerk *Light weight today… all sets performed around 70% of Push Press max Conditioning: Against 12 Mins….5 Rounds for Time 40 Double Unders 12 DB Hang Power Cleans (2 DB’s) 20 Situps Comp: 50 Double Unders, 70/50 Fitness:...Read More
Strength: Backsquats/Lunges Every 3:00 x 4 sets 6-7 Back Squats @ 8/10 effort level *Leave 2 reps in the tank Front Foot Elevated Goblet Reverse Lunge 3×8-10 reps/leg.. do all reps on 1 side before switching Rest 60 secs between legs Conditioning: Every 6:00 x 3 sets Row 500/400m Run 400m 15 UB DB Deadlifts AHAP...Read More
Strength: Power Snatch Every 2:00 x 5 Sets 5 Unbroken Power Snatches *Start light and build in weight to a tough set of 5 Conditioning: 5 Rounds for Time…15 Min Cap 7/4 Strict Pullups 7/4 Strict HSPU 3 Snatches (Power or Squat) Comp: 10/6 Strict Pullups, 10/6 Strict HSPU, 185/125 Fitness: As Written, Snatches @...Read More
Strength: Bench Press (20 Mins) 10-8-6-4-2 Building to a heavy double for the day Conditioning: 3:00 on/3:00 off x 4 rounds Row 350/300 10-15 DB Bench Press AHAP 50 Double Unders *Scale Double Unders to 75 Singles Read More
12 Days of Fitness 2019 No Strength or Skill, Just setup for workout <Just like the song goes.. On the first day of christmas…..( 1 ) On the second day of christmas ( 2, 1 ) On the third day of christmas (3, 2, 1 ) Continue performing reps in reverse order while moving down...Read More
RAANDIE 4 Rounds for Time…..14 Min Cap 25 Power Snatches 50 Situps 100 Double Unders Comp: 115/80 Fitness: 75/55 GPP: 65/45, Lateral Hops over the bar Health: DB Snatches, 100 Singles, 30 situps each round Rest 3:00 9 Min AMRAP 30 Shoulder to Overhead 30 Pushups 30 Front Squats Comp: 135/95 Fitness: 95/65 GPP: 75/55, 20...Read More
No Strength or Skill today… consume your pre workout snack cause this one’s gonna get FUN! Conditioning: For Time… (28 Min Cap) Row 1,000/750m 25 Burpees 50 Wallballs 25 Pullups 50 Power Cleans 25 Burpees Run 800 m 25 Pullups Comp: 30/20, C2B, 135/95 Fitness: 20/14, Pullups, 115/80 GPP: 14/10, Jumping Pullups, 75/55 Health: Row...Read More
Strength: Front Squats 2×10 FAST reps.. no grind here.. leave 3 in the tank Increase weight between sets if you need to, but it should only be 5-10 lbs rest 3:00 b/w sets Barbell Romanian Deadlifts 3×8, increasing rest 60-90 secs b/w Conditioning: Against 9 Mins for Time 21-15-9 Deadlifts Box Jump + Step down...Read More
