Pinch Holds from last week (more to come this week). Working hard for :30 intervals to build grip strength!
15MINS for Quality (4-6 rounds)
1 Heavy Set of 5 Deadlifts
1 Set of Ring Dips (Max Consecutive Reps (to failure))
3 Rounds or 12MINS
20 Min AMRAP RX: 45/25# Plate
10 Plate Sit-ups (On Chest)
10 Plate OH Lunges (In Place)
10 Plate Burpees
Three stations around the perimeter of the gym will be set up. You will have 1 plate the entire workout so make sure you pick something doable for the entire duration (Please don’t get 45#s for the OH, and then 25#s for the Sit-Ups. Stick to 1 Plate. Its hard. When you complete the 10 reps, you do a full loop pinching your plate (farmer carry) passed the last station you last worked at and onto the next one. Each time you walk, alternate the carrying hand.
3MINS to Row 500m then Max Rep Wallballs 20/14# 10/9ft
3MINS to Row 500m then Max Rep Russian Swings 53/35#
3MINS to Row 500m then Max Rep Toes to Bar > Sit-Ups
3MINS to Row 500m then Max Rep Double Unders > Single Unders
3MINS to Row 500m then Max Rep Box Jumps > Step-Ups
Max Plank Hold for time
30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??
- Power Clean
- Front Squat
- Shoulder to OH
- Bent Row
RX: 125/75# BB or 2@53/35 KB’s
Notes: Partners will alternate efforts and exercises. Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat until each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.
With a Partner (20 MIN Cap)
50 Renegade Man Makers
P2: 4 RMM + 4 Burpee Pull-Ups
RX: 25-35# / 15-20#
10 Hanging Knee Raises
Max Ring Support, Tuck or Ring Plank Hold
9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.
1 Mile Run (Hill to Flat Loop) or 1600m Row into…..
6 Rounds For Time:
9 Russian Swings 70/44#
9 Box Jumps Overs 20in