Attached Info From Your Coach

Nothing assigned for July 12, 2020

Intermediate Option:

3 RFT: Lunges, Chest-to-bar Pull-ups, Ring Dips and Hang Squat Clean & Jerks

3 rounds for time of: 50 Lunges 10 Chest-to-bar Pull-ups 10 Ring Dips 10 Hang Squat Clean & Jerks, 115/85 lbs

View Results (6)

Beginner Option:

3 RFT: Lunges, Ring Rows, Bench Dips and Hang Power Clean & Push Jerks

3 rounds for time of: 30 Lunges 10 Ring Rows 10 Bench Dips 10 Hang Power Clean & Push Jerks, 75/55 lbs

View Results (0)
AMRAP 12 mins: Dumbbell Sit-ups, Ring Rows and Burpee Box Jumps

Complete as many rounds as possible in 12 mins of: 15 Dumbbell Sit-ups, 30/20 lbs 12 Ring Rows 9 Burpee Box Jumps, 24/20 in

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - KB Sumo DLs - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Sit-ups - Perform 3-5 reps Ring Rows - Perform 3-5 reps Burpee Box Jumps - Perform 3-5 reps

View Results (14)
AMRAP 12 mins: Dumbbell Sit-ups, Dumbbell Renegade Rows and Burpee Tuck Jumps

Complete as many rounds as possible in 12 mins of: 15 Dumbbell Sit-ups, pick load 12 Dumbbell Renegade Rows, pick load 9 Burpee Tuck Jumps

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - DB Sumo DLs - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Sit-ups - Perform 3-5 reps DB Renegade Rows - Perform 4-6 reps Burpee Tuck Jumps - Perform 3-5 reps

View Results (9)

Nothing assigned for July 12, 2020


Attached Info From Your Coach
AMRAP 12 mins: Sit-ups, Plank Shoulder Taps and Burpee Tuck Jumps

Complete as many rounds as possible in 12 mins of: 15 Sit-ups 12 Plank Shoulder Taps 9 Burpee Tuck Jumps

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Mornings - Pike Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Sit-ups - Perform 3-5 reps Plank Shoulder Taps - Perform 8-10 reps Burpee Tuck Jumps - Perform 3-5 reps

View Results (9)
AMRAP 12 mins: GHD Sit-ups, Ring Rows and Burpee Box Jumps

Complete as many rounds as possible in 12 mins of: 15 GHD Sit-ups 12 Ring Rows 9 Burpee Box Jumps, 30/24 in

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Back Scale (4 sets of 15 secs each leg, alternating) - Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - KB Sumo DLs - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) GHD Sit-ups - Perform 3-5 reps Ring Rows - Perform 3-5 reps Burpee Box Jumps - Perform 3-5 reps

View Results (5)