Your workout of the day!
Row Intervals
8 x 300m
1:1 Work : Rest ratio
*Time it takes to complete
EMOM 8
8 Bench Press
EMOM 8
8 BB Bicep Curls
Accumulate 3 min bar hang
*50 CLUSTERS
*5 Burpees every minute. Starting with burpees.
115/85, 95/65, 75/55
Rx+
135/95
STIMULUS: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-5 clusters in the remaining time.
EMOM 15
5 Pull-ups / Banded / Ring Rows
10 Push-ups
15 Air Squats
*If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
Make-up clean day.
Build to 1 RM
Back Squat 2 RM
Make-up Push Press.
Build to 2 RM
With a Partner
AMRAP 10
11/9c Bike
10 KB Swings
10 Knees 2 Chest
AMRAP 10
50’ OH Walking Lunge (L25’/R25’)
10 Sit-ups
2 Wall Walk
AMRAP 10
15/12c Row
5 Burpee over Rower
10 V-ups
*Score is total rounds and reps per partner team.
You go, I go way. One athlete completes the AMRAP while other rests.
“People say nothing is possible, but I do nothing everyday.” – A.Milne
%: 67-76-81–86-95-101%
1% Better is better and that’s enough. Aim to beat your previous by any margin today.
Take your time, belt up, and hit them heavy attempts solid.
AMRAP 5 min
10 DB Snatches
10 Pistols
-rest 2 min-
AMRAP 5 min
5 Box Jump Overs
5 Chest 2 Bar Pull-ups / Banded / 10 Jumping
*Score is total combined rounds and reps
STIMULUS: Athletes should look to move continuous for each 5 min unbroken as long as possible. Pick scale to allow 5 min of work.
“If you aim at nothing, don’t worry… you’ll hit it.”
Build to a heavy 2
AMRAP 15
250/200m Row
7 Push Press (115/85, 95/65, 75/55)
7 TTB
STIMULUS: Athletes should look to complete the row under a minute and move through the press and ttb smoothly. Pick a weight athletes can go unbroken on the Push Press when fresh. No more than 2 sets on the ttb.
SCALE: Knees to chest or V-ups
“You’re going to need a bigger boat” ~ Chief Brody, Jaws
Re-Test: Build to Heavy Single:
Take your time, belt up, and hit it!
1% Better.
10 Rounds
6 Power Cleans (135/95, 95/65, 75/55)
6 Burpees over Bar
2K row
Rest 2min
1k row
rest 2 min
500m row
EMOM 8min
8 Bench Press
DB or BB
50-60%
4 RNDs
10 Banded Dips
20 Banded Pull-ups
Use a lot of band here. Want a burn – not going to failure.
For Time:
55 Deadlifts (225/155, 155/105, 95/65)
55 Toes to Bar
55 Box Step Ups
55 Wall Balls
*Score = Time it takes to complete the workout.
250m Row
50 Sit-ups
500m Row
50 Sit-ups
750m Row
50 Sit-ups
1000m Row
Make-up:
STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.
Testing next week so feel out something heavy.
Make-up:
STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.
Testing next week so feel out something heavy.
