Workout

Workout of the Day

1. Workout
OTM x 25 minutes:
Min 1: Sled push down and back (tarmac)
Min 2: DB push press, reps
Min 3: DB Bent over row, reps (switch halfway)
Min 4: BB Thruster, reps
Min 5: Run 100 yards (50 down and back)

*Record total reps of PP, BOR, and Th.

2. Cashout/Cooldown
5:00 group stretch

Workout of the Day

1. Workout
3 Rounds for time:
25 Sumo deadlift high pull (75lbs/55lbs)
50 Sit-ups
100 ft Single arm kettlebell front rack walk, left (53lbs/35lbs)
100 ft Single arm kettlebell front rack walk, right (53lbs/35lbs)
100 Double unders

L3 - As written
L2 - Reduce to 15 and 35 reps and maintain weight.
L1 - Reduce reps and weight across

2. Cashout/Cooldown
3 Rounds
15 GHD hip extensions
20-25 Band face pulls
*Low band

1:00/1:00 Samson Stretch

Workout of the Day

1. Strength
Every 4:00 for 3 sets
3 Front squats + 3 back squats

*Perform a heavy set of 3 front squats, rack the bar then immediately perform 3 back squats.
*Leaderboard only the heaviest set completed.
*The goal is to build to near max loads on the front squat and then finish off the squatting with a strong movement in the back squat.

2. Workout
For time:
45 Jumping air squats
into:

21-15-9 for time:
Front squat
Back squat
Into:

45 Jumping air squats

L3 - 95/65 lb. (if back squat over 315/205)
L2 - 75/55 lb. (if back squat over 255/165)
L1 - 45/35 lb.

3. Cashout/Cooldown
3:00-5:00 Row, bike, run, or jump rope easy

Workout of the Day

1. Workout
For time:
20 L-pull-ups
30 Ring dips
40 Toes to bar
50 Burpees
60 Kettlebell swings (24kg/16kg)
3:00 worth of banded plank on elbows

L3 - As Rx
L2 - Reduce reps by 10 each
L1 - Reduce reps by 10 + modified movements.

2. Cashout/Cooldown
Shoulder Stretch Sequence
0:45/0:45 Banded distraction
0:45/0:45 Banded up & over (ragdoll)
0:45/0:45 Elbow in band (PNF)

Workout of the Day

1. Workout

On a clock that runs for 25:00:

0:00-10:00
Run 1 mile
with time remaining
Attempt “Grace” - 30 clean and jerks

10:00-12:00 Rest

12:00-19:00
Run 800 meters
Max rep cluster

19:00-21:00 Rest

21:00-25:00
Run 400 meters
Max rep power clean

*Leaderboard is all reps completed of Grace, clusters and cleans.

L3 - 135/95 lb.
L2 - 115/75 lb.
L1 - 95/65 lb.

2. Cashout/Cooldown
1:00/1:00 Lower leg barbell smash

Workout of the Day
1. Strength
In 12:00 find a 5 rep max
Bench Press

Start with a moderate load and build to a 5 rep max over the course of the 12:00.

2. Workout
In teams of 2
AMRAP 12:00
40 yard sled push
15/12 cal Air bike

*Partner 1 does the sled push and then bikes 15/12 calories, then partner 2 does sled push and 15/12 calories. Continue in this fashion for 12:00.

3. Cashout/Cooldown
1:00/1:00 Band lat stretch

Workout of the Day
1. Strength
FG Session #12!
2 sets of false grip hang on rings
2 sets of 2-3 reps strict false grip ring pull ups
2 sets of 2-3 reps strict ring dips

2. Workout
AMRAP 9:
2 Wall walks
4 Front squats
6 Kipping pull ups

*Wall walk standard is to get hands within 12” distance from wall with a straight body stacked vertically. Ie, cannot finish the rep without stacking the body straight.
*Use 50% of 1RM FS
*No butterfly today.

3. Cashout/Cooldown
OTM x 6 minutes: Take one attempt at a strict muscle up or your hardest muscle up version.

Workout of the Day
1. Workout
For time:
5 Rounds
50 Double Unders
200-meter run
20/15 Cal. Bike or Row

**Rest 3 minutes between rounds. Sub speed steps with beaded rope 1:1 for DU’s.

2. Cashout/Cooldown
3:00 easy bike, row or walk
1:30/1:30 Kettlebell calf smash

Workout of the Day
1. Strength
10 Minutes to find a Technique Max
Snatch High Pull + Low Hang Snatch

*Low Hang is Bar Lowered to just before Bumpers Touch floor. *Full snatch is preferred, but can do power + OHS, or just power if needed.

2. Workout
For time:
9 Power snatch
15 Thrusters
21 Power Cleans

2:00 Rest

21 Power cleans
15 Thrusters
9 Power snatch

*Use approx. 60-70% of today’s snatch.

3. Cashout/Cooldown
30-50 Renegade rows
1:30 Upper back roll with plate

Workout of the Day
1. Strength
4 Rounds:
Min 1: 20/15 cal bike
Min 2: 60 yard (tarmac) single arm KB suitcase carry. Switch halfway
Min 3: 10 GHD situps
Min 4: Max set of strict pull ups/strict ring push ups*
Min 5: Rest

*This is an unbroken set to 90% max reps (don’t go to complete failure). Alternate rounds between pull ups and ring push ups. Add reps together for today’s score.

2. Workout
False Grips Session #11:
3 Rounds, NOT for time:
15 Banded tricep push downs
0:15 False Grip chin over ring hold
0:30 Handstand hold (facing wall)

3. Cashout/Cooldown
2 Rounds
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt
10 Internal/external