Workout: 7 rounds of: Every 15 seconds for 4 rounds: 3 Touch-and-Go Power Snatch @ 40% (same weight as last week) @ 1:00 Run 400m @ 4:00 Repeat Track weight used for barbell. In comments, feel free to track slowest and fastest 400m run times.Read More
Workout: AMRAP 8 10 Plate Ground to Overhead (45/25lbs) 10 Alternating Plate Toe Taps per leg 10 Sit-Ups Rest 3 EMOM 8 :30 Max Rep Burpees on Odd minutes :30 Plank on Even minutes Rest 3 AMRAP 8 15 Wall Balls (20/14 – Aim to complete each round in 2 sets max) 30 Double-Unders (60 Single-Unders) Score...Read More
Workout: AMRAP 30 1 Double Bear Complex 150m run Double Bear Complex = 2 of each rep; Power Clean, Power Clean, Front Squat, Front Squat, Shoulder to Overhead, Shoulder to Overhead, Back Squat, Back Squat, Shoulder to Overhead <re-rack on front of shoulders>, Shoulder to Overhead. That = 1 rep. Aim to complete all reps...Read More
Workout: EMOM 32 Rotate between:9/6 Calories on Rower or Bike (Pick one and stick with it the entire workout) 30 Double-Unders (50 if you’re really good!) 15 Sit Ups 5 Muscle Ups (Ring or Bar – reps each round should be completed in 2 sets maximum) – Modifications: 5 Pull-Ups/Ring Rows + 5 Banded Ring/Box Dips (full...Read More
Workout: For time: Row 1K (5:30 time cap) Rest 4 Run 1K (5:30 time cap) Rest 4 75 Burpees (5:30 time cap) Rest 4 50 Clean and Jerks 95/65 This workout should *not* be viewed as an active recovery day. The rest periods are designed to allow for athletes to have a long time between segments. That...Read More
Workout: 8 rounds of:Every 12 seconds for 5 rounds:2 Touch and Go Snatch @ 40%@ 1:00 Run 150m @ 3:00 Repeat Today starts our cycle of improving “Barbell Cycling” with Snatches. Make priority number one to ensure the second rep looks as close to the first as possible. The weight should be light enough to be able...Read More
Workout: 2 rounds for reps: AMRAP 2 Alternating Dumbbell Snatch Rest 2 AMRAP 2 Alternating Weighted Box Step UpRest 2 AMRAP 2 Goblet Squats Rest 2 AMRAP 2 Alternating Clean and Jerk Rest 2 Track TOTAL REPS covered over all 8 round of work. Feel free to provide a more detailed breakdown in the comments section. Use the same...Read More
Workout: 10 Rounds of:Every 6 seconds for 5 reps:1 Power Snatch @ 50% @:30 Run 150@ 3:00 Repeat The goal is to move with solid technique with the barbell. Chest up and reset before every rep. This is final week of this variation of this workout. Next week we introduce “touch-and-go” reps. At-Home Version:Alternating DB Snatch reps...Read More
Workout #1: AMRAP 7 10 Overhead Squats 75/4550 Double-Unders Rest 3 Workout #2: AMRAP 7 10 Shoulder-to-Overhead 75/45 30 Lateral Bar Hops (every time you jump over the bar = 1)Rest 3 Workout #3: AMRAP 710 Power Cleans 75/45 5 Burpees Goal is to use the same barbell/weight for each workout. Aim to complete the movements “unbroken” or in two...Read More
