Rest Day
Make up a workout you missed
30-60min Run
10min AMRAP
10 Air Squats
9 Power Snatch Left
10 Pushups
9 Power Snatch Right
200m jog or 2min cardio
-2 rounds-
10x pass throughs
10x around the worlds
10x strict press
5x 4 point scapular push-ups
5x scapular push-ups
5x push-ups
2x scorpion holds 10-15sec hold on each side
21-15-9
Kneeling Strict Press
Floor Press
Dips
This is meant to be a strength day. Don’t go fast, challenge yourself with heavy weights and stick to small sets
15min of Light to Moderate Cardio
3 rounds
5x up downs
10x pass throughs
10x good mornings
6x halos
10x strict press
Calf stretch 10-15sec
Tabata Wall Sit
Tabata Bottom of Squat Hold
Tabata Handstand or Pike Hold
*tabata is 8 rounds of 20sec work with 10 sec rest
20min Alternating Minutes
200m run (40sec cardio)
15-20 Ground to Overhead
Examples of G2O
•KB American Swings
•Double Dumbbell Snatches
•Single Alternating DB Snatch
•Plate Ground to Overhead
RX+ go for 30min
Put equipment and weight used in the comments.
-3 rounds-
10x side to side lunges
10x solider kicks
10x jumps squats
3 inch worm/ downward dog/2x pike push ups
5 Rounds of
20 Bent Over Rows
30 Pushups
40 Glute Bridges (bodyweight)
50 Split Squats (25 each leg @bodyweight)
*Rest 3min between rounds
Scale to either 3 rounds or doing 10 less reps of everything.
•200m jog or 50x jumping jacks
•10x spider lunges
•10x solider kicks
•20x bird dogs
-3 sets-
3x dive bombers
5x plank jumping jacks
10x mountain climbers
Finishing with
•8x weighted good mornings
•8x weighted cherry pickers
5 sets of 10-15 Straight Leg Deadlifts
Using Tempo (3sec down/3 up)
100 situps
Directly into
10min Elbow Plank
*each time that you break
10 Sumo Deadlift highpulls
20 standing twists (weight opt)
200m jog or 50x jumping jacks 20x mountain climbers
•10x Samson lunge stretch
10x pass throughs
6x around the worlds
•3 sets
1x inch worm to plank followed with 3x push ups
•3 sets
4 duck walk steps follows by 5x sumo squats, 5x reg squats, 5x narrow squats
•10x good mornings
•10x strict press
•10x front squats
•8x thrusters
Stretch the wrists
Start loading weight on the bar or both dumbbells or kettlebells for thrusters
100 Thrusters for Time
* Every min including first 5 burpees
Goal is to complete workout in 20min or less. That would be accomplishing 5 burpees and 5 thrusters every minute. Scale weight accordingly. If needed scale burpees to have roughly 40secs for Thrusters.
Post loads and equipment in the comments
1. Make up a workout you missed this week
2.Go for a 30min Jog
3. Rest day
2-3min Light Cardio
50 jumping jacks
10 Lunges w Overhead Stretch
10 Spider-Man Complexes
10 Airsquats into 10 Duckwalks
5 inch worms into push-up
20min AMRAP
You go, I go w partner
3 Power Cleans
6 Pushups
9 Lateral Hops over Object
Complete a full round then your partner.
In person, or with us via Zoom at 10am!
Click https://zoom.us/j/362315503 to start or join a scheduled Zoom meeting
40 jumping jacks
20 mountain climbers
10 Cat-Camels
10 Alt Birdogs
10 Glute Bridges
20 Mountain Climbers
10 Airsquats
10 Jumping air Squats
20 Mountain Climbers
30 sec plank hold
Then take 5-6 min starting to warmup weight for deadlifts and squats. One dB then two or building in weight on barbell
Every Minute on the Minute for 5 Rounds
A. 20 Mountain Climbers-Hold Plank for remaining
B. 10 Dead lifts-Hold Carry for remaining
C. 10 Front Squats- Hold weight on Shoulder remaining
D. Rest Full Minute
RX+ go for 7 Rounds 🙂
For Quality
25-20-15-10-5
Banded Pull Aparts
Banded Bent Over Row
Banded Curl Left
Banded Curl Right
*25 of each, then 20 of each and so on
