For Time: 200 Meter Run 21 Chest to Bar Pull-ups 9 Bar-Facing Burpees 200 Meter Run 18 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 15 Chest to Bar Pull-ups 9 Bar-Facing Burpees 200 Meter Run 12 Chest to Bar Pull-ups 9 Bar-Facing Burpees 200 Meter Run 9 Chest to Bar Pull-ups 9…
Full Gym For Time (15 Minute Cap): 21 Clean and Jerks (155/105) 100 Double Unders 21 Clean and Jerks (155/105) On the Minute: 7 Wallballs (20/14) While the Rx weight is on the heavier side it should still be a load that you can complete for 12+ reps unbroken when fresh. Unbroken doesn’t necessarily mean…
Full Gym 10 Rounds For Time: 200 Meter Run 1 Power Snatch (155/105) 3 Bar Muscle-ups 5 Strict Handstand Push-ups Scale muscle ups to pull ups and cap at 18 minutes. Scale weight, movements and length of run to assure you finish within the time cap. Home Gym 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run…
Strength Tempo Back Squat On the 1:30 x 5 Sets: 1 Tempo Back Squat* 1 Back Squat *Tempo is 2/2/2 keep tension in the bottom and don’t relax. For home gym do a goblet squat with a kettlebell or dumbbell or even an odd object Then “Bubbles” AMRAP 12: 8 Barbell Facing…
Full Gym and Home Gym AMRAP 15: 3 Pull-ups 3 Reverse Burpees 3 V ups 6 Pull-ups 6 Reverse Burpees 6 V ups … Add (3) Reps Per Round Warmup 3 rounds of one minute each: Seconds Jumping Jacks Seconds Sit-ups Seconds Pausing Air Squats (1s Bottom) Seconds Push-up to Down Dog If you can’t…
Full Gym For Time: 400 Meter Run 9-12-15: Deadlifts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlifts (205/145) Lateral Barbell Burpees 400 Meter Run Home Gym Sub dumbbell or kettlebell or odd objects for deadlifts Body Armour Alternating On the Minute x 10 (5 Rounds): Minute 1: Max Alternating Dumbbell Bench Press Minute 2:…
This week we are adding body armor movements. These exercises are not for time and are done for the purpose of building deep stabilizing muscle and balance. This work often takes a back seat to heavy strength work and metabolic conditioning but it is the key to staying healthy and being strong deep into long…
“The Green Mile”
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
MOVEMENT PREP
Warmup Set
With Workout Weight:
200 Meter Run
6 Pull-ups
3 Squat Clean Thrusters
Yes, the thrusters are very heavy. Be smart and scale appropriately. with this workout as with most workouts, Rx is not the goal
Home Workout Full Gym MOVEMENT PREP Warmup Set 1 With Lighter Weight: 4 Burpee Box Jumps 6 Kettlebell Snatches 8 Calorie Assault Bike Warmup Set 2 With Workout Weight: 3 Burpee Box Jumps 5 Kettlebell Snatches 7 Calorie Assault Bike Then On the 4:00 x 6 Rounds: 6 Burpee Box Jumps (24’/20″) 10 Kettlebell Snatches…
Warmup
60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)
Then
4 Rounds for time:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)
Afterparty
Myofascial Release
