RXD 4-8-12-16 and so on: Russian KB Swings (24/16 kg) KB OH Sit-ups (single-arm) KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min. Fitness 4-8-12-16 and so on: Russian KB Swings KB Sit-ups KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min. Today we have [...]
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Thruster 1-1-1-1-1-1-1 Heavy Thruster day. Seven sets of 1 rep. We want everyone to go even across all 7 sets if possible. Going heavy on a Thruster can feel pretty awkward, especially for those who lack a lot of power through their hips. Make sure you use the prep time to really emphasize that piece [...]
RXD 100 Double-unders 15 Strict Pull-ups 80 Double-unders 20 Chest-to-Bar Pull-ups 60 Double-unders 25 Pull-ups Fitness 100 Fast Feet 15 Strict Ring Pull-ups 80 Fast Feet 20 Ring Rows 60 Fast Feet 25 Jumping Pull-ups We are doubling up two days in a row of jumping and pulling, if you didn’t notice. That is [...]
RXD 4 Hang Power Snatches (135/95 lb.) 6 Lateral Burpees Over the Bar AMRAP 12 min. Fitness 4 Hang Power Snatches 6 Lateral Burpees Over the Bar AMRAP 12 min. Today is a moderately heavy load coupled with a heavy breathing gymnastics movement. A nice push/pull combo. We love combining those two things (load/breathing) together, [...]
RXD 5 Rounds 5 Negative Pull-ups (toes down) 50ft Straight leg bear crawl Run To Light Pole Fitness 5 Rounds 5 Negative Pull-ups 3 Floor Around the Worlds – Feet on the box. Run to Light Pole Fun little workout right before the weekend. Buckle up. This is for quality. Make it pretty.
RXD 20 Double KB swing 24/16kg 400-m Run 20 Anchored Sit-ups (Weighted) 3 rounds Fitness 15 Good Mornings 200-m Run 15 Anchored Sit-ups 3 rounds Hello quads, hamstrings and hip flexors! That’s the speech bubble that pops up in our heads when we see this workout. Tomorrow you can take a break from the lower [...]
RXD Hang Squat Clean 2-2-2-2-2 Fitness Hang Power Clean 4-4-4-4-4-4 Single-modality day today with the Hang Squat Clean. For some people, going from the hang can feel a little easier. This is because it eliminates the first pull off the ground, so they have less to think about and physically do. For this reason, it [...]
RXD 500-m Row 8 Power Snatches (115/75 lb.) 16 Knees-to-Elbows 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 16 Knees-to-Elbows Fitness 500-m Row 8 Power Snatches 8 Hanging Leg Raises 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 8 Hanging Leg Raises Today’s theme is Pulling and [...]
RXD 1 min. Back Squats (95/65 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds Fitness 1 min. Back Squats 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds We hope everyone has their Squatting pants on today. 🙂 Double Squats and double pressing. Back Squat and Thrusters, Thrusters and [...]