Strength: EMOM 103 Strict Press 2 second pause at the lockout (overhead) position Feel free to add weight over the course of the EMOM, but stop before form breaks down. Workout: For time:21-15-9Burpees50 Double-Unders after each round Rest 3 For time:21-15-9Pull Ups50 Double-Unders after each round Track FINAL TIME at the end of the second...Read More
Strength: 3 Rounds3 Turkish Get-Ups per side5 Slow Birddogs per side Rest :90 between rounds Track heaviest weight used for Turkish Get-Ups. Workout: AMRAP 20150m Run25 Kettlebell Swings 55/3525 Box Jumps Intended Stimulus: Steady tempo throughout, planned short rests between sets Aim to complete Swings in 2-3 sets each round. Power comes from hips! At-Home...Read More
Strength: EMOM 105 Deadlift at 40-45% Workout: AMRAP 1310 Toes to Bar12/9 Cal Row10 Wall Ball At-Home Version:10 Leg Lowers20 PVC/Broomstick Sumo Deadlift High Pulls10 PVC/Broomstick Thrusters OR 5 Single-Arm DB/KB Thrusters per armRead More
3 rounds of:1 min Max-Effort Hang Dumbbell Clean & JerkRest 1 min1 min Forearm Plank (nothing to track here)Rest 1 min1 min Max-Effort Hang Dumbbell Snatch 50/35Rest 1 min1 min Hollow Rocks/Boat Pose (nothing to track here)Rest 1 min and repeat Intended Stimulus: Steady tempo, aim to hang onto that dumbbell! Track Total Reps of...Read More
Workout: 8 Rounds of:2 Touch-and-Go Snatch @ 45-50% Every 12 seconds for 5 rounds.At 1:00 Run 150At 3:00 Repeat Remember, our primary focus on these training days is to improve technique and efficiency with barbell cycling. Increase weight from the last few weeks and prioritize moving well! At-Home Version is exactly the same. Simply alternate...Read More
Strength: 4 Rounds:15 Plate Ground-to-Overhead (pause in lockout)12 Dumbbell Weighted Box Step-Ups (6 per leg)9 Strict Toe-to-Bar/Hanging Knee Raises (slow controlled lowers/maintain active shoulders) Keep it moving between exercises, rest 2:00 between roundsTrack heaviest weight used for box step-ups (write 50 if you use 50# DB’s in each hand) Workout: AMRAP 123 Wall Walks10 Power...Read More
Strength: Shoulder Press for load: Today’s Strength is a 10 minute EMOM of 4 Strict Press. Each rep should have a 3 second pause in the lockout.Start light (empty bar for some) and add weight if technique allows.We’ll be working towards a 1RM Strict Press in 4 weeks. Track heaviest successful set of 4 reps....Read More
Workout: For Time:On a Tabata Timer: The whole workout is done in :20 on :10 off format. Must do in order. 100 Air Squats80 Sit Ups60 Push Ups40 Pull Ups20 Cals Rowing There will be a 25 minute Time Cap for this workout! At-Home Version:100 Air Squats / 80 Sit-Ups / 60 Push-Ups / 40...Read More
Workout #1 AMRAP 8500m Run Buy-In10 Power Cleans 95/6515 Box JumpsRest 3 (At-Home Version: 5 Alternating DB/KB Cleans per arm / 15 Step-Ups) Workout #2 AMRAP 8500m Run Buy-In10 Shoulder to Overhead 95/6512/9 Cal RowRest 3 (At-Home Version: 5 DB/KB Shoulder to Overhead per arm / 6/5 Bent-Over DB/KB Rows per arm – don’t need...Read More
