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AMRAP x 8 MINUTES 1-2-3-4-and so on... Front Squats (135/95) Burpees Over Bar (Score is Total Reps) TIPS: Workout is all gas, no brakes. The quads will be lit up from the Front Squat/Burpee combo so make sure you find a cadence for your reps that
AMRAP x 9 MINUTES 100m Run 5 Deadlifts (275/185) 10 Pull-Ups TIPS: The Deadlifts in our workout should be done UB throughout, but that doesn’t mean they should be light and easy. Pick a weight for Deadlifts that requires a little more focu
“WAVERUNNER” FOR TIME 7-5-3-5-3-1-3-2-1 Front Squats (225/155) 12-8-4-12-8-4-12-8-4 Toes to Bar TIPS: Take your time with the BB. If you rush you’ll miss or have to break up the reps which will then force you to clean the bar fro
4 SETS FOR TIME 3 Wall Walks 8 Handstand Push-Ups 12 Alt. Hang DB Snatches (50/35) 20/16 Cal Bike -Rest 2:00 b/t Sets- TIPS: Push each round hard without worrying about pacing. While these sets aren’t an all-out sprint, you should be work
FOR TIME 100 Slam Balls (30/20) 100 Alt. Pistols 100 Toes to Bar 100/85 Cal Row (Score is Time) photo credit @johnshootsit
FOR TIME 24/20 Cal Bike 30 Hang Squat Cleans (95/65) 24/20 Cal Bike TIPS: This is a quick sprint workout! Keep the bike to under 2 minutes to bookend the workout and the hang squat cleans to 4 sets maximum. photo by @johnshootsit
EVERY 5:00 x 6 SETS 500/400m Row 50 Double Unders 15 Up-Downs -Rest w/ Time Remaining- (Score is Slowest Set) TIPS: Rowing technique is key today as we aim to stay steady and conservative to avoid interfering with the rope or Up-Downs. Focus
10 ROUNDS FOR TIME 5 Handstand Push-Ups 10 Thrusters (95/65) TIPS: HSPUs and Thrusters are a gnarly combo. Both movements will heavily tax your shoulders and legs. Scale appropriately to preserve the sprint stimulus and avoid getting stuck in the
ON A 25:00 RUNNING CLOCK... 100/80 Cal Bike AMRAP in Time Remaining... 60 Double Unders 40 Sit-Ups 10/10 Single DB Push Press (50/35) (Score is Rounds + Reps) TIPS: The jump rope should take about :45 or less, the sit-ups 1:45 or less, and th
FOR TIME 25 Deadlifts (185/135) 50 Wall Balls (20/14) 25 Deadlifts TIPS: Have a plan going into the workout, but once you’re in the thick of it, don’t dwell and keep pushing forward. This is the kind of workout where stopping and resti
EVERY 5:00 x 5 SETS 400m Run 20 DB Floor Press (Athlete Choice) 10 Chin-Ups or Supinated Ring Rows This might seem easy on the surface but you are going to have to push the pace a bit to get some rest before the next interval. Run ~2:00, Floor Pr
EVERY 3:30 x 5 SETS 500/400m Row Max Ring Muscle-Ups in Time Remaining... -Rest 1:30 b/t Sets- GOAL: In the workout every row should be 2:15 or less, giving at least 1:00 to work on the pulling gymnastics movement of your choice. photo: @cosmicp
Establishing a 1-rep Max Snatch then hitting benchmark ISABEL today! It's a beautiful day for snatches, with plenty of opportunities to lift heavy in both the strength portion and the workout. During the 1RM test, take full advantage of the time pro
AMRAP x 20 MINUTES 5 Ring Muscle-Ups 80 Double Unders 400m Run TODAY'S GOAL: The main focus in the Skill is to dial in our kip technique and find a confident movement for the Workout. For the Workout, we’re looking to settle into a consis
Today we’ll be deloading our clean and jerk prior to retesting our 1RM’s next week, practicing good technique while keeping the RPE to 7 or below.
FOR TIME 40-30-20-10* Pull-Ups *Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row. GOALS! FINISH UNDER 14:00 TOP-PERFORMER GOAL → Sub 11:00!!
AMRAP x 7 MINUTES 10-20-30-and so on... Double Unders 2-4-6-and so on... Power Snatch (115/75) GOAL: The barbell should stay unbroken through at least the set of 8. Jump rope and Snatch will challenge the shoulders, so stay relaxed on the rope a
3 SETS AMRAP x 3 MINUTES* 4 Alt. DB Hang Power Snatch + Push Press (50/35)** 5 Pull-Ups 6 Burpee Over DB -Rest 1:00 b/t Sets- *Pick up where you left off. **1 Rep= 1 Hang Power Snatch + 1 Push Press. GOAL: BE UNBROKEN ON ALL MOVEMENTS! photo
Good luck to our teams competing in the Spartan DEKA Challenge this weekend!

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