WARM-UP 2 ROUNDS :30 Tuck Hold 5 KB Sumo Deadlifts 5 KB High Pulls 5 Up-Downs 5 Kip Swings* *In the 2nd round, progress to Knees to Chest or Toes to Bar/Something. POST WORKOUT STRENGTH 3 SETS :30 Hollow Body Hold :30 SA DB Turkish Sit-Up (R) :30 SA DB Turkish Sit-Up (L) 1:00 Quad…
WARM-UP 2 ROUNDS 8 Step-Ups 8 Ring Rows 8/8 Cossack Squats 2 ROUNDS 10 Box Jumps 10 Kip Swings 10 Slow Air Squats STRENGTH ON A 12:00 RUNNING CLOCK… 4×5 Front Squat* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) BENCHMARK WORKOUT "CLEARANCE SALE" 3 SETS AMRAP x…
WARM-UP AMRAP x 5 MINUTES 8/6 Cal Bike 10 Slam Ball Deadlift 10 Lunges 5 Push-ups BENCHMARK WORKOUT "CORNUCOPIA" FOR TIME 50/40 Cal Bike 50 Slam Balls (30/20)|(20/10) 50 Walking Lunges 25/20 Cal Bike 50 Push-Ups 25/20 Cal Bike 50 Slam Balls (30/20)|(20/10) 50 Walking Lunges 50/40 Cal Bike -Time Cap 26:00- (Score is Time)
WARM-UP AMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel Taps STRENGTH EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) WORKOUT EVERY 4:30 x 3 SETS 400m Run 20 Up-Downs 15 Hang Power Cleans…
Workout WARM-UP 1 ROUND* :30 Single Unders :30 Alt. DB Deadlifts :30 Fast Wrist Single Unders :30 Alt. DB Hang High Pull :30 Penguin Taps :15/:15 Single DB Push Press :30 Single Single Double Under or Double Unders :30 Alt. DB Hang Snatch *No rest/ transition time between movements. Keep coaching simple and concise…
WARM-UP AMRAP x 6 MINUTES 20’ Bear Crawl 10 Alt. Tuck-ups 20 Piked Shoulder Taps 10 Seesaw DB Strict Press STRENGTH ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets (Score is Weight) WORKOUT 3 SETS FOR MAX REPS 1:00 – Push Press (95/65)|(65/55) 1:00 – Up-Downs 1:00 – Front Rack Reverse…
WARM-UP 3 ROUNDS (5:00 CAP) 10 Step-Ups 10 Clean Grip Deadlifts 10 Good Mornings 20 Elbow Punches STRENGTH 9-7-7-5 Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) WORKOUT EVERY 1:15 x 10 SETS 7 Hang Power Cleans (135/95)|(95/65) 10 Box Jump Overs (24/20) (Score is Each Set for Time)
Workout WARM-UP AMRAP x 1 MINUTE Max Alt. Lunges Into… EMOM x 4 MINUTES 12 Air Squats into Max Single Unders STRENGTH ON A 12:00 RUNNING CLOCK… 4×5 Front Squat* *Moderate-heavy for all sets (Score is Weight) WORKOUT FOR TIME 100 Double Unders 30 Front Squats (95/65)|(65/45) 15/12 Cal Row 75 Double Unders 20…
WARM-UP 4 SETS 20 Mountain Climbers 10 Reverse Lunges 5 Up-Downs -Rest :30 b/t Sets STRENGTH ON A 15:00 RUNNING CLOCK… 4×5 Deadlift* *Moderate-heavy for all sets (Score is Weight) WORKOUT AMRAP x 12 MINUTES 5 Bar Facing Burpees 6 Deadlifts (185/125)|(135/95) 7 Toes to Bar (Score is Rounds + Reps