Warm up:
21-15-9
Row synchro calories
Synchro thrusters 45/35
A. Class
B. Same sex pairs
21-15-9 synchro burpee box jumps 24/20
12/7-9/5-6/3 synchro ring muscle up
C. Front Squat
3×3 same weight across
Then 100 Russian KB swings 70/53 in as few sets as possible.
D. 10 round for quality
5 Strict toes to bar w/:02-:03 lower
10 hip extensions
Goals change but one thing that stays the same; hard work pays off. So, no matter your goal, Friday is a chance for you to put in work. Maybe every bit of momentum is in the wrong direction. So what? Just start… You don’t have to be great to start but you do have to start to be great.
30 min AMRAP
Teams of 4
Run 200m
Deficit Deadlifts 225/155
DB Thrusters 50/35s
40′ Bear Crawl
Teams will accumulate reps of Deficit Deads, Thrusters and Bear Crawl Lengths and rotate relay style after the runner returns from the 200m.
A great break in the heat! Come do a fun partner style workout or get a great sweat session in at IM30! Also, get your kids signed up!
IM60
Skill: Narrow Grip Bench Press
4 sets of 8
Partner Workout: 18 min AMRAP
Row 1000 m
80 wallballs 20/14
60 handstand push-ups
40 synchro plate ground to ovhd
IM30
15 min AMRAP
15 empty bar back squats
15 box jumps
15 cal row<…
warm up: athletes choice
A. In place of class w a partner
72 synchro ttb
Hsw 200’(switch every 20’)
64 back Squats 225/155
Hsw 200’(switch every 20’)
56 burpee box jump overs(switch every 8)
B. Practice legless rope climbs and atlas stones
C. Weakness
IM60
Skill/Strength:
Strict Pull Up
5×5
between sets add in some banded/hip circle side walking
(for you American Ninja Warriors out there… Try weighted pull-ups by holding a dumbbell between your feet or using a band around the waist and through a kettlebell)
Workout: Girls go as written/guys reverse order
40/30 cal Bike
40 toes to bar
40 box jump overs 24/20
40 Power Snatch 75/55
IM30
12 Min Emom
Min 1: 12/9 cal row
Min 2: 8 db clusters
Min 3: 10 V-ups+10 Russian Twists
Rest 12:00-15:00
Then
9 min emom
Min 1: Run 200 m
Min 2: :40 wall sit
Min 3:…