Warm up: 1 Lap + Mobility
Strength: 12 Min Build to heavy 5 Back Squat
Work Capacity:
15 Min AMRAP
15x Russian Swings (32/24)
10x Goblet Lunge
10x Russian Twist with KB
15 Min AMRAP
15x Russian Swings (24/16)
10x...
Warm Up: 1 Lap+ Mobility
3rds 10x Goblet squat, 10x hamstring roll outs, 10x Passover
Strength: Farmers Carries- 15 mins to build up to a heavy 4 length carry of the box...
Warm Up: 1 Lap + Mobility
Skill: DB Thrusters (Practice!)
10 Min EMOM
5x DB Thruster (your choice of weight)
Work Capacity
10 Min AMRAP
10x Pull Up
10x Pistol
10x Hollow Rocks
10 Min AMRAP
10x Pull Up
10x Pistol (foot...
Warm Up: 5 mins cardio + Mobility
Strength: 10 mins to build to a 3 rep heavy complex: 1xHang Power Clean 1x STOH
Work Capacity:
Competitor
"For Time
5rds Cindy
Followed by
5rds 'DT' (70/55)
Performance
For Time 5rds Cindy...
Warm Up: 1 Lap + Mobility
Strength:
10 Mins to establish a 1RM OHS
Work Capacity:
15 Min EMOM
Min 1: 2 Reps OHS@ 70% of above heavy single
Min 2: 5x HSPU (scaled as needed)
Min 3:...
Warm Up: 5 mins cardio + Mobility
20 min EMOM
Min 1: 30 sec row
Min 2: 15x KB Swings (medium weight)
Min 3: 30 sec Assault Bike
Min 4: 10x Burpees
4th Quarter: 20 mins coach...
Warm Up: 1 Lap + Mobility
Strength:
Front squat 5x8 @ 70% 1RM
Work Capacity
Competitor:
21-15-9
Back Rack Lunge (55/45 in place)
TTB
42-30-18
DU
Performance:
21-15-9
Back Rack Lunge (45/35in place)
TTB/K2E
42-30-18
DU
Fitness:
21-15-9
Back Rack Lunge (35/25 in place)
Straight Leg Raise/V-ups
80-60-40
SU...
