Skill: 4 Supersets of:8-10 Feet Elevated Ring Rows10-15 empty bar barbell bicep curlsRest 2 minutes Note: Working on our pulling strength for our pull ups with some ring rows/bicep curls. If we cannot perform feet elevated (feet should be at… Read more »
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch* Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the… Read more »
Every 2 min for 12 minutes (6 sets) 50′ Dual DB Walking Lunge 10 DB Romanian Deadlifts Strength – 6 total sets, so go a little lighter than you expect for these! AMRAP 13 12 Dual Hang KB Cleans 53/35… Read more »
For time: 35 min cap 800m run 40 Pull Ups | Assisted Pull Ups | Ring Rows 40 Wall Balls 20/14 | 14/10 | 10/6 40 KB Snatch 53/35 | 35/26 | 26/18 800m run w/ wall ball 40 KB… Read more »
Tempo Strict Pull Ups – 31X1 tempo, 4 max effort sets Rest 90s-2min Pull Ups – 3 second negative, 1 second pause at top and bottom of the rep. We’ll go to form failure today. Scaling ensure you’re using the… Read more »
Tempo Front Squat – 4×3 at 31X1 tempo, 70-75% 1RM Front squats, tempo reads as follows: 3 second negative, one second pause, explode up, 1 second pause at top. Lets stay braced and engaged in the pauses, not redipping to… Read more »
Hotshots 19 6 RFT 30 air squats 19 Power Clean (135/95) 7 strict pull ups 400m run
Teams of 2: For time (40 min cap) 100 Dual KB deadlifts 53/35 | 35/26 | 26/18 400m run 100 Thrusters 75/55 | 45/35 | light dumbbells 400m run 100 pull ups | Assisted pull ups | ring rows 400m… Read more »
Alt EMOM 25: Minute 1: 20/15 Calorie Bike Minute 2: 25 V-Ups | hollow crunch w/ knee tuck | sit ups Minute 3: 20/15 Calorie Row Minute 4: 30 Wall Balls 20/14 | 14/10 | 10/6 Minute 5: Rest ***… Read more »
Strength: 4 supersets of:Max Effort Wide Grip Strict Pull UpAlt DB Bicep Curl – 16-20 repsRest 2 minutes Note: we’ll be combining two movements to really focus on whether we’re using our lats or not on the pull ups. If… Read more »
Back Squat – 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
“7 7 7” 7 Rounds for Time 7 TTB | K2E | Knee Raise 7 Front squats 135/95 | 115/85 | 95/65
Workout – looking to stay unbroken here for the whole workout.
