1/17/22 - 1/21/22
-Bro sesh... Have fun!
5 Rounds; 40 min
-2 min Bench Press
-2 min Row
-2 min Deadlift
-2 min 10' Burpee Shuttles
There is no allocated rest... Or score. You'll simply have that amount of time to work at each station, then rotate.
Maybe you go light and do a lot of reps, or maybe you go heavy and do few reps. Or, maybe you get heavier each round and change the number of reps. That is your choice!
Maybe you row steady for 2 minutes, or maybe you rip a 500m for time and you're done in 90 sec. Also, your choice how to use that 2:00!
Shoulder to Overhead Day!
-From the floor
9) 16:00-2xSuccess Thru Here
10) 18:00-2xSend It
Take your Strict Press 1RM and divide it by 2... You shouldn't be there until at least the 4:00 mark! The 10/9/8 on a 2-minute interval will compromise the whole approach if you open up too heavy!
-Double Unders +10
Weight should be manageable, and no more than 50% of your C&J, yielding unbroken reps through the first 4+ rounds.
Pulls should be moderate, and should not be singles or desperate reps for the majority of the workout.
115/85, Chest to Bar
95/65, Pull-Ups, +5 DUs
95/65, Assisted Pull-Ups, +5 DUs
75/55, Assisted Pull-Ups, +10 SUs
Level 1/2/5 reps: 2/2/10, 4/4/20, 6/6/30, 8/8/40, 10/10/50, etc.
Level 3/4 reps: 2/2/5, 4/4/10, 6/6/15, 8/8/20, 10/10/25, etc.
Back Squat 3 Rep Heavy
16:00-3 Rep Heavy
Do not go too crazy here... Just stay on time and get some heavy weight in hand... Part 2 is the meat and potatoes and it is going to be absolutely brutal.
Karen is awesome.... Burpees are awesome... Lets do Karen and match it with Burpees!
10 Rounds for Time: 25 min max
-15 Burpees to Target
30/20.... Oh My!!
14/10 w/ 10 Burpees per set (instead of 15)
You wanna talk about fitness and say you work out? Or do you actually want to get fit? It's an honest question. Whether or not you show up today will answer it.
To finish this, you'll have to average 2:30 rounds... Many will not finish and that is fine! Just keep hustling to the 25 minute cap!
The GOAT…. greatest of all time session for working your individual skills. A small dose of gymnastics with something else to make you work; enough to get some work; over before they fall apart.
8 min AMRAP
-8 cal Row
-8 Handstand Push-Ups
Kipping neutral hands
Abmat + (2-3) 10lb plates
Challenging Push Ups
8 min AMRAP
-8 cal assault bike
-8 Challenging Pulls
8 min AMRAP
-4 Devil Press
-8 Toes to Bar
35/25, toes close to bar
30/20, knees to elbow
25/15, hanging knee raises
Low Hang Power Snatch 2RM
-same approach as last week’s High Hang Squat Snatch (this should (in theory) be less)
Approach based off 1RM Power Snatch
9) 17:00-2xSuccessfull Through Here
10) 20:00-2xSend It
As posted recently in members pages: think lower, lower, lower; not wider, wider, wider…
-Alt DB Snatches +10 reps
-10 Burpee Facing Box Jump Overs 24/20
Slight variation of the 17.1 Open workout!
As able DB, step overs