Back Squat 3-3-3-3-3 Wednesday pump day! Leg pump that is … After a few days of intense met-cons and heavy shoulder demand, we will be Back-Squatting today for 5 sets of 3. A majority of our time will be allotted to hit 5 true working sets with a fun finisher at the end—the BW [...]
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RXD Every 5 min. perform: 500-m Row 15 Push Presses (135/95 lb.) 4 rounds Fitness Every 5 min. perform: 500-m Row 15 Push Presses 4 rounds In a 5-minute window, athletes start with a 500-m Row. Once they have completed the row, they perform 15 Push Presses, then rest the remainder of the 5 minutes, [...]
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 [...]
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 [...]