General Warmup and Mobility and Technique [ALL TRACKS] For Time: 1500/1200m Row 1200m Run Rest 3 Minutes 1000/800m Row 800m Run Rest 3 Minutes 500/400m Row 400m Run 30-minute time cap. No need to scale any of this. If you don’t finish in 30 you didn’t fail you just didn’t finish. After Party Roll and…
General Warmup and Mobility and Technique [COMPETE/TRAIN] For Time 7 Rounds: 3 Push Press (115/85) 3 Front Squat (Same) 3 Box Jumps (30″/24″) Then… 30/24 Cal Assault Bike 5 Rounds: 3 Push Press (115/85) 3 Front Squat (Same) 3 Box Jumps (30″/24″) Then… 30/24 Cal Assault Bike 3 Rounds: 3 Push Press (115/85) 3 Front…
General Warmup and Mobility and Technique “MASTER OF NONE” [COMPETE] “Master of None” On a 20:00 clock For Time: 60/45 Calorie Row 45 Chest to Bar Pull-ups 30 Deadlifts (225/155) 15 Bar-Facing Burpees In Time Remaining Until 20:00: Work to Establish a Heavy Single Deadlift [TRAIN] On a 20:00 clock For Time: 60/45 Calorie Row…
General Warmup and Mobility and Technique
[ALL TRACKS]
General Warmup and Mobility and Technique [ALL TRACKS] For Time: 21-18-15-12-9-6-3 Power Snatch (75/55) Before each set of Power Snatch, complete 10/7 Calorie Assault Bike After Party 1:00 – Bike: 50 RPM :30 Recover 1:00 – Bike: 55 RPM, :30 Recover :45 – Bike: 60 RPM, :30 Recover :15 – Bike: 65 RPM, :30 Recover…
General Warmup and Mobility and Technique PART 1 – HEAVY DAY [ALL TRACKS] Bench Press 5-5-5-5-5 Increase the load across each set PART 2 – ”THE WILD SIDE” [ALL TRACKS] For Time: 15 Wall Walks After the first minute, and at the top of every other minute, complete 4 Box Jump Overs (24/20″) 10:00 Time…
General Warmup and Mobility and Technique [COMPETE/TRAIN] AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95/65) [Rest 4 Minutes] AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/85) [Rest 4 Minutes] AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Front Squats (135/95) [SWEAT] AMRAP 4:…
General Warmup and Mobility and Technique j[COMPETE/TRAIN] For Time: 30/24 Calorie Assault Bike 120 Double Unders 30/24 Calorie Assault Bike On the Minute [Starting at 0:00]: 7 Deadlifts (185/135) [SWEAT] For Time: 30/24 Calorie Assault Bike 120 Double Unders 30/24 Calorie Assault Bike On the Minute [Starting at 0:00]: 7 Deadlifts (135/95) After Party Foam…
General Warmup and Mobility and Technique “THE AMANDA SHOW” [COMPETE] For Time: 1 mile Run Directly Into… ”Amanda” 9-7-5 Squat Snatch (135/95) Ring Muscle Up [TRAIN] For Time: 1 mile Run Directly Into… ”Amanda” 9-7-5 Power Snatch (135/95) Strict Burpee Pull Up [SWEAT] For Time 1 mile Run Directly Into… 5 Rounds: 7 Power Snatch…
General Warmup and Mobility and Technique [COMPETE/TRAIN] On a 20:00 Clock: Buy-In: 2000m Row Then… Max Rounds With Remaining Time: 15 Power Cleans (95/65) 12 Box Jump Overs (24″/20″) 9 Thrusters (95/65) [SWEAT] On a 20:00 Clock: Buy-In: 2000m Row Then… Max Rounds With Remaining Time: 15 Power Cleans (65/45) 12 Box Jump Overs (24″/20″)…
