IM60
Skill:
4 rounds
15 Hip extensions (weighted if possible)
5 broad jumps
WOD:
20 min AMRAP:
10 Shoulder to OH (115/75)
*goal is UB every round
20 ab mat situps
30 lunges
40 grasshoppers
50 dubs
IM30
9 min AMRAP
12/10 cal row
15 eye level kb swings
10 broad jumps (6’/4′ ideally)
3:00 rest
Repeat AMRAP
Yesterday’s workout had all the technique 🤦🏻♂️
Today we just get to turn our brain off and work!
IM60
Skill:
Every :90 for 15:00
Two squat snatches
WOD:
8 rounds each with a partner
I go/You go
15/12 cal row
10 burpees over the erg
IM30
21 min EMOM
1) :40 rows (ring/barbell/db)
2) :40 burpees
3) :40 squats
IMBuild
Build to a heavy
3 TNG Power Clean +
2 Push Jerks
5 Sets:
5 Heavy bench press
10 clapping pushups right after
3 Sets:
20 walking DB lunges
10 DB RDLs
IMRecovery
2 min seated straddle each leg
2 min pigeon each le…
This is a real opportunity to trust your coaches. Many of us struggle with movements that are complex or high skill but still we recognize the value for those that can do them. Depending on your age or current fitness level you may be inclined to say, “not for me.” Perhaps that very mindset is what got some of us here in the first place. Instead, show up, learn, and execute a workout that includes progressions designed to make you better and more fit.
IM60
Every 4 mins for 16 mins
400m run
15 hspu
5 Ring MUs
Finisher:
4 rounds for NFT –
10 strict ttb + 5 kipping ttb
15 hip circle glute bridges
IM60
Skill:
Work on Rope climbs
WOD:
30 min partner AMRAP
65 bike cals
50 DB Snatches (50/35)
35 wall balls
5 rope climbs
IM60
Skill:
Work up to a heavy
Deadlift+Power Clean+Front Squat
*No feet moving after clean
WOD:
4 Rounds-
15 deadlifts (185/125)
20 box jump overs (24/20)
5 squat cleans (185/125)
IM30
18 minutes
Bike 2 minutes
Row 2 minutes
Wallball(1st round) DB Snatch(2nd round) Plate Ground to ovhd(3rd round) 2 minutes
IMRecovery
2 min seated cross shin left
2 min seated cross shin right
2 min frog
2 min saddle
“1…