HEAVY DAY!
Part 1)
(Session 2 of our DL capacity building cycle!)
Deadlift 8x5 @ 70% of 1RM
*5% Heavier than last time
*if this is your first session use 65% of 1RM!
Part 2)
EMOM 10
3 Push Press @ 105-110%+ of 1RM Shoulder Press
(Or heavier than last session 08/15)
Read More“Up Hill Both Ways”
*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/22 & 5//25/22
For Time:
2000m Row
4000m Echo Bike
800m Run
1000m Row
2000m Echo Bike
400m Run
*36 Min Time Cap
*Sub 28 Min Target
Read MoreWORKOUT
AMRAP 21
18/14 Echo Bike Cal
15 Deadlift 225/155
12 SHSPU / / DB Shoulder Press
9 Strict Pull Ups
Read MoreSTRENGTH
E2MOM 10 (5 Rounds)
3 Pause Front Squats (2 sec hold at bottom) @ 60+% of 1RM
WORKOUT
27-21-15-9
Cal Row
Front Squat 75/55#
Read MoreSTRENGTH
EMOM 10
3 Push Press @ 100+% of 1RM Shoulder Press
*this is week 3 of this capacity builder! Aim for slightly heavier than last week.
WORKOUT
“ANNIE + JACKIE”
For Time:
50-40-30-20-10
Double Unders / / Single
Ab Mat Sit Ups
Into…
1000m Row
50 Thrusters 45/35 (Empty Bar)
30 Pull Ups
*20 Min Time Cap
Read MoreSKILL
15 Min Bar Muscle Up Practice
WORKOUT
9-6-3
Power Snatch 135/95#
Bar Muscle Up
*10 Min Cap
Read MoreSTABILITY
4 Rounds For Quality:
5/5 Single leg pause split squat (3 sec hold at bottom)
15 KB Sumo Deadlifts (2 sec slow tempo descent)
:30sec Goblet Squat Hold
WORKOUT
10 Rounds
10/8 Cal Echo Bike
15 Wall Balls 20/14
*23 min Time Cap
Read MoreSTRENGTH
Part 1)
EMOM 16
Alt. Between…
Min 1) Strict Pull Up
Min 2) DB Push Press 50/35#
Min 3) Strict Ring Dip / / Bar Dip
Min 4) L Sit Hold
*You choose the reps to build your capacity!
Part 2)
(Day 1 of our DL capacity building cycle!)
Deadlift 8x5 @ 65% of 1RM
Read MorePARTNER WORKOUT
LAST PERFORMED 07/05/2022
*Teams of 2
*Alt. each full round
”KITT”
20 Rounds (10 Rounds Each)
6 DB Deadlifts
5 DB Hang Power Cleans
4 DB Front Squats
3 DB Push Press
*200ft DB Farmers Carry
RX = 40/30# DB’s
*choose DB’s that allow you to complete Sub 2 min rounds for ALL rounds!
Read MoreWORKOUT
3 Rounds:
2 Min Max Cal Row
1 Min Max Rep Alt. DB Snatch 50/35
1 Min Max Rep Box Jump Over 24/20”
4 Minutes Rest Between Rounds (1:1 Work/Rest)
Read MoreWORKOUT
10 Rounds:
200m Run
10 Toes to Bar / or / Variation
10 DB Bench Press (2x50/35)
*30 min cap
Read MoreSTRENGTH
Part 1)
Every 2 Min for 20 Min (10 Rounds)
1 Power Clean + 1 Hang (Power or Squat) Clean + 1 Jerk @ 70+% of 1RM Clean
Part 2)
4x2 Clean Pull with 4 sec Descent @ 100% of 1RM Clean
*Rest 60-90sec between sets.
Read MoreSTRENGTH (15 Min Cap)
4 Rounds:
50ft Double DB Overhead or Front Rack Walking Lunge
Max reps Unbroken Pull Ups (Scale as needed to complete 7 or more reps!)
REST 90 Sec B/T Rounds…
WORKOUT
20-18-16-14-12-10-8-6-4-2
Wall Ball 20/14
KB Swing 53/35
*Target 10 Min
*Cap 13 Min
Read More12 Min WAKE UP WORKOUT
3 Rounds: (For Quality)
1 Min Row
1 Min Air Squat
1 Min Bike
1 Min Burpee
MIDLINE STRENGTH
4 Min Tabata (8 Rounds of :20 on / :10 off)
Single Leg V Ups
Rest 2 Min
4 Min Tabata (8 Rounds of :20 on / :10 off)
Hanging Knee Raises / or / Knee to Elbows
STRENGTH
EMOM 10
3 PUSH Press @ 105-110% of 1RM SHOULDER PRESS (or slightly heavier than last week’s EMOM)
Read MorePartner Warm Up Workout
Partner Style
YGIG
Alternate every round
6 rounds For Quality: (3 rounds each)
10 Alt DB Snatch 50/35
25/25ft Single Arm DB Overhead Walking Lunge 50/35
200m Run
Main Workout
AMRAP 7
3/3, 6/6, 9/9, etc.
Power Snatch 75/55
Lateral burpee over bar
REST 3 MIN
AMRAP 7
3/3, 6/6, 9/9, etc.
Overhead Squat / or / Front Squat 75/55
Cal Bike
Read MoreSTRENGTH Part 1)
2 Sets:
*New Set Every 7 Min
9-6-3
Strict Pull Up
Strict Ring Dip
*Aim to finish each set in less than 5 min
*Scale this up or down to ensure it’s challenging and a struggle!
STRENGTH Part 2)
Every 2 min for 12 min (6 Sets)
2 PAUSE Back Squats @ 70% of 1RM (2 Sec Hold at bottom)
Read MoreMIDLINE STRENGTH
3 Round:
:20 Side plank
:20 Side plank
20 Shoulder tap
:40 sec active hang from pull up bar
:20 sec handstand hold / or / Wall Walk
:10 L Sit hold
STRENGTH
Part 1)
Every :90 sec for 15 min (10 Rounds)
3 Shoulder Press @75-85% of 1RM
REST 3-5 Min b/t Parts…
Part 2)
EMOM 10
3 Push Press @ 100% of SHOULDER PRESS 1RM
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. Between…
Min 1) 12/9 Cal Echo Bike
Min 2) *Sandbag Ground to Over Shoulder 150/100#
Min 3) 12/9 Cal Echo Bike
Min 4) 4 Bench Press @ 70% of 1RM
*You choose the reps!
CASH OUT:
EMOM 5
*Handstand Push Up / Ring Push Up
*you choose the reps to build capacity!
Read MoreSKILL
Clean & Jerk Technique!
WORKOUT
15-12-9
Squat Clean 135/95
400m Run
Into…
21-15-9
Push Jerk 135/95
400m Run
24 min cap
Read More