September 30, 2017
With a partner for time:
3000m run (each)
30 hang power cleans (225/155)
You must both run the 3000m but then you can break up the work together. The weight is heavy so small sets to keep you moving.
September 29, 2017
24 Minute AMRAP:
Med ball clean
*200m med ball run between each round
You're going to get close and personal with a medicine ball during this workout. Use the run to recover a bit, keep sets large enough that you don't...
September 28, 2017
3 Minute AMRAP, 5 minute AMRAP, Until completion
(rest 2 minutes between AMRAPs)
10 burpee pull ups
20 box jump overs
40 double Russian KB swing
You have 3 minutes to get as far as you can, rest, then 5 minutes to get as far as you can, rest agai...
September 27, 2017
This one is just as mental as it is physical. Pick a good hard pace for the main portion of the row, not too fast not too slow; make sure you finish with a bang!
With a 12 minute running clock:
In remaining time:
Max Clean and Jerk 1...
September 23, 2017
5 attempts for max weight
1 complex is 7 full reps unbroken of:
1 squat clean
1 Shoulder to overhead (front rack)
1 back squat
1 Shoulder to overhead (back rack)
This is gnarly. Make sure you know what you are doing each rep, keep the movements steady...
September 22, 2017
EMOM until failure:
6 Pull ups
6 thrusters (75/55)
How far are you willing to push yourself? This may look familiar to some of you, AKA the 'beep test'. This one is just as mental as it is physical. Challenge yourself!
Rounds for reps:
60 sec. Dead...
September 21, 2017
On the bike....
4 min moderate pace, 1 min sprint, 4 min easy
3 min moderate pace, 1 min sprint, 3 min easy
2 min moderate pace, 1 min sprint, 2 min easy
1 min moderate pace, 1 min sprint, 1 min easy
(rest 2 min between sets)
This will test your ability to...
September 20, 2017
100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 900m, 1000m Row
10-9-8-7-6-5-4-3-2-1 Seated box jump
Tons of power demand in this workout. Seated box jumps are going to tax the hips and legs, so is the row so stay consistent.
September 19, 2017
With a 30min running clock:
0-10 min: 1 mile run
11-20 min: Find 1 rep max Front Squat
21-30 min: 2k row
Lactate threshold baby. We are testing to see how hard you can push without flooding your body with lactic acid. Stay under that redline, but go hard.
September 18, 2017
100 Calorie row
Every minute: 1 Rope climb
This can get spicy real quick. You have to keep a hard pace on the rower and can't afford long transitions between the row and rope climb. The faster you go, the sooner you're done.