Workout: 10 rounds Every :30 for 2 rounds: 5 Touch and Go Snatch @ 40% At 1:00 Run 150 @ 3:00 repeat As the volume of Snatches increases, remember that a proper set-up for each rep is the main focus of this progression. Chest up. Arms relaxed through hip extension. Move well! At-Home Version: 10 rounds...Read More
Strength: EMOM 10 5 Back Squat @ 45% Strength work is BACK! This is day 1. Priority should be PERFECT technique and control through every single rep. Let’s rebuild our Squats with awesome form! At-Home Version: EMOM 10 5-7 Hitch Squats per minute Using your DB or KB complete and complete 5 x 7 reps of a...Read More
For time:Row 1000m100ft Plate Overhead Walking Lunge60 Plate Ground-to-Overhead100ft Plate Overhead Walking Lunge40 Plate Ground-to-Overhead100ft Plate Overhead Walking Lunge20 Plate Ground-to-OverheadRun 1000m Walking Lunge distance will be a “down and back” across the Parking Lot. Aim to Row one of the 1000m distances and run the other. The order of them is less important. If...Read More
EMOM 24 – Complete 6 rounds @ 80% effort 5 Power Cleans @ 45% (Reps should be touch-and-go.) 10 Toes to Bar / Hanging Knee Raises (Controlled kipping or strict, no flailing.) 1 Wall Climb OR Forearm Plank + :30 to :45 Hold (Practice perfect positioning. Get inverted if possible,) Row 9/6 Calories OR Run 100m...Read More
Workout: 5 rounds for reps: AMRAP 4 10 Burpees 50 Double Unders (Scaled 100 Single-Unders or :45 of Double-Under Practice) 20 Alt DB Snatch 50/35 Max Effort Wall Ball Rest 2 mins Athletes should have a minimum of :30 for Wall Balls each round. Track TOTAL reps of Wall Ball over all 5 rounds. Athletes have...Read More
Workout: Twice through:3min AMRAP150m Run + Max Effort Box Jumps (Scaled/At-Home- Step-Ups)-2min Rest-3min AMRAP150m Run + Max Effort Push-Ups-2min Rest-3min AMRAP150m Run + Max Effort Sit-Ups-2min Rest- Track total “Max Effort” reps across all SIX rounds into one grand total. Push the pace on the run and prioritize FULL Range of Motion on all movements…...Read More
Workout: For 6 rounds:Every 20 seconds for 3 rounds:4 Touch-and-Go Snatch @ 40%At 1:00-5:00 Run 500m@ 5:00 repeat Focus remains on technique over speed. Chest up, big leg drive, use your arms to pull under the bar. Track weight on bar, feel free to log run splits in comments.Read More
Workout: EMOM 30: Rotate betweenMinute 1- 3 Power Cleans @ 65% Minute 2- 30 Double-Unders (or 60 Single-Unders) Minute 3- 7 Bar-Facing Burpees The primary focus of this workout is strong, single reps on the Power Cleans. Work to drive UP with the legs and pull yourself UNDER with your arms. Barbell should land on your shoulders with elbows...Read More
Workout: For time: 50 Calorie Row 25 Clean and Jerks 75/45 400m Run 25 Snatch 75/45 400m Run 25 Thrusters 75/45 400m Run 25 Overhead Squats 75/45 The goal for today is to push the pace on the cardio. When you approach the bar, have a weight that allows for a minimum of 5-7 reps every...Read More
Workout #1: AMRAP 12 5 Pull Ups / Ring Rows 10 Deadlift (155/105)15 Kettlebell Swings Aim for unbroken sets of “medium weight” Deadlift and Russian/eye-level Swings. Rest 6 Workout #2: AMRAP 12 5 Handstand Push-Up / 5 Dumbbell Z-Press10 Front Squat (95/65) 15 Sit Ups Control lockout of both HSPU and Z-Press for a second, and take no more than...Read More
