Wednesday March 4

Wednesday March 4

Be realistic with ability on the Run and Burpees. We want them moving at a steady pace, not a reckless one. This will require everyone to check their ego at the door. They will also rely on YOU for feedback and guidance.

SKILL ON A 10:00 RUNNING CLOCK
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (
No Measure)

WORKOUT
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run or 500m Row or 1200m Bike or 400m Ski Erg
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Muscle Up or up Reps)

 

Tuesday March 3

Tuesday March 3

For the Strength, look for a set of Back Squats that gets very challenging around rep 7. Put a focus on perfect movement, once that breaks down it is time to lower the weight. For the workout, aim for big sets on the Hang Squat Cleans, can you go unbroken on the final round to finish strong?!

STRENGTH FOR LOAD
10RM Back Squat
(Score is Load)

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)

Monday March 2

Monday March 2

Aim for bigger sets of HSPU today, completing each set in 1-2 sets. If we begin to break these into singles or even doubles, take it down a notch to a scaling option and keep moving! Go for 3+ Rounds each AMRAP!

WORKOUT
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES (pick up where you left off!)
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)

COOL DOWN FOR RECOVERY 1:00 Child’s Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child’s Pose 1:00 Rebound Recovery (No Measure)

Friday February 28

Friday February 28

Athlete Goal* – Get after some accessory / strength development with the (1111) strict pull-up…this is intentional with a stop above and below the bar. The EMOM should be HEAVY. Looking to test the ability to handle the heavy DB then sustain a pace on the gymnastics and match numbers.

EXTENDED
WARM-UP
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps. (Score is Load)

Thursday February 27

Thursday February 27

Hustle on that rower to get as fast a time as possible each round! Fight the building shoulder fatigue and see if you can hold onto that row pace! Finish the day off with a sweet arm pump!

WORKOUT
3 SETS*
In 2 Minutes  500/400m Row (rest remainder)
In 2 Minutes Double KB or DB Suitcase Carry (AHAP in 50ft increments)
In 2 Minutes AMRAP of 20 Double Unders + 10 Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t movements. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)

FINISHER TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row *Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)

Barbell with Brandon
Week8
Snatch- maxout
Back squat 3×2 with pause at 80%

Panda pulls
Goodmornings 3×10 (light but more than empty barbell)

Wednesday February 26

Wednesday February 26

Hone that technique and build to a 3RM clean and jerk. Focus on solid, consistent, and crisp mechanics across all three reps. Then burn out the legs and lungs with today’s shorter AMRAP and shoot for 40+ reps!

STRENGTH
ON A 20:00 RUNNING CLOCK
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)

WORKOUT
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)