Open Workout 23.1 Choice One(if you are signed up) AMRAP14 60 Cal Row 50 Toes to bar 40 Wall Balls@20/14 30 Cleans@135/95 20 Muscle-ups Choice Two: AMRAP 14 60 Cal Row or 50 cal bike 50 Toes to bar or hanging knee raises 40 Wall Balls 30 Cleans 20 Muscle-ups, Chest to bars, or Pull-ups […]
Squat + Horizontal pressChoice One:4 SetsA1. Back Squat Cluster 1.1.1.1, rest :10 sec between repsA2. Alternating DB floor press x 10-12 totalRest 2 min If you can go heavier than last week do so. If not meet yourself where you are today. Choice Two:4 SetsA1. 4 Back SquatsA2. 10-12 Alternating DB floor pressRest 2 min
SustainAMRAP 40 minCardio30 Hollow Rocks10 Turkish get-ups10 Plank DB slides100 Jump rope Cardio choices:Row 1k/800mBike 1.4/1.6Ski 850/750
Choice One:Squat + Horizontal Row6 Front Squats + 8-10 DB chest supported row4 Front Squats + 8-10 DB chest supported row2 Front Squats + 8-10 DB chest supported rowMax front squats at same weight as first set of 6 If you completed 10-12 reps last week for max set add 5-10#if you completed over 12
Choice One: Row 60 cals 40 Burpees 30 Clean and jerks No heavier than 155/105 Choice Two: 60 cal row 40 Burpees 30 Dumbbell Clean and jerks No heavier than 50/35 Other cardio choice: Bike 50 cals Post workout accessory: 3 Sets Single arm stagger stance KB deadlift x 10 Dumbbell side lateral x 10-12
Switching on the min for 40 min Bike Farmers hold Ski Walking lunge, unweighted Row High plank shuttle(25′ increments) Sandbag hold Each cardio effort should be at a sustainable pace. You should be able to go right into the next thing. The goal here is to get your heartrate up and then recover a bit
Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10 Tempo dumbbell rows Cardio Rest 2 min All sets should be challenging Cardio choices: Row 500/450m Ski 450/350m Bike .7/.6
Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet Squats 4 Sets of 8, challenging weight 3 sec eccentric each rep “Brookie” AMRAP 10 4 TTB 3 Chest to bars
“3s A Crowd” AMRAP 7 Ski 500/450 50 alternating step-ups Rest 4 AMRAP 7 Bike 20/15 cals 15 Ring Rows Rest 4 AMRAP 7 Row 350/300 15 Dumbbell Push Press
4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if you could have done 5 more + “Shorty” AMRAP 10 6 Burpees 12 KBS Run 100 Meters Sub for run: Row 150m or bike :30 sec
