We are Raising the Bar and Lifting the Spirit
2X
10 Cal bike
10 Lateral lunge
Runners stretch
3X
10 Pistols off box
10 Glute ham raises
10 Deadbugs
EMOM 12:
1) 5 Deadlift
2) 10 Pistols
2 Rounds:
100′ 1 Arm OH lunge 53/35
25 T2B
3 Rounds:
:20 Hollow Rock Hold
:20 Arch Rock Hold
:20 rest
no mesure
3X
10 Squats with hip circle
1-3 Wall walks
10 Razor curls
EMOM 12:
1) 3 Tempo back squats
2) HS walking/ HSPU practice
3-2-1-1
AMRAP 10:
8 Strict HSPU
12 Dball squats 100/70
8 Box jumps 24/20
*Dball is on a shoulder for the squats.
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
2X
1-3 Skin the cats
T-spine opener Foam roller/KB
10 Front loaded good morning
EMOM 12:
1) 5 Bench press
2) 50′ Bear hug dball carry
3 Rounds:
400m run
10 Devil press 50/35
7 Ring muscle ups
Welcome Back!
This episode will highlight some clips from “De-Load” week… whatever that means… as well as discuss the new training cycle we will be entering.
As always we will give some Shout-outs to… Hailey and Dusty.
Weekly Videos are posted here.
All you need to do is #keepmoving
See you soon SUCKERS!!!
6 Rounds For Time:
10 Back Squat 155/105
15 Pushups
200m Run
15 Ab Mat Sit-ups
10 DB Snatch 50/35
Teams of 2:
400m Run
1 round of Fran
800m Run
1 round of Fran
400m Run
*Partners run together
*For each round of Fran, each partner only does 1 movement. Switch movements for second round.
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
2X
:30 Front rack opener(KB or foam roller)
10 Glute get ups
10 Hamstring curls
For time:
40 kipping HSPU
20 ring Muscle ups
10 rounds of “Macho man” 185/135
*1 round of Macho man 3 power cleans+3 front squats+3 jerks
