Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes 3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause! “Francy” 5RFT – 12 min cap 200m… Read more »
Workout of the Day
4RFT (40 min cap) 500/400m Row 12 Dual DB Deadlifts 50/35 | 35/25 | 25/15 12 Dual DB Shoulder to Overhead 50/35 | 35/25 | 25/15 30/21 Calories of Assault Bike 12 Dual DB Front Squats 50/35 | 35/25 |… Read more »
Tempo Bench Press – 5×3 at 33X1, rest 90s at 65-75% Bench – today we’ll have a 3 second negative and a 3 second pause on our chest, so lets try not to lose tension during the pause. AMRAP 12… Read more »
Barbell Bulgarian Split Squat – 4×12 (6/leg) Bulgarians – we’ll be performing with a back rack barbell set up today, use the first set to build your comfort and then build from there. AMRAP 13 6 Strict Pull Ups |… Read more »
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 »
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!