Skill Training

4 RF-ME / 30 secs Stations: Alligator Roll + V-ups and Push-ups

4 rounds, 30 secs per station, for max reps of: Alligator Roll + V-up Push-up Rest 1 min Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.

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Run 5 km TT

Run 5 km This is an all out effort for time.

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Beginner Option:

Run 3 km TT

Run 3 km This is an all out effort for time.

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Fran

21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up

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 -Seated DB Z 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) Thruster (empty barbell) - 3 x 5 sec barbell rack stretch - 3 x shoulder press - 3 x push press - 3 x front squat - 3 x pause thrusters (2 sec bottom hold) - 3 x thrusters Pull-ups - Perform 3-5 reps *When finished performing all movements increase your barbell load and perform 3-5 reps at various loads up to starting weight. - 65/45 - 75/55 - 95/65

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21-15-9: Dumbbell Thrusters and Dumbbell Bent Over Rows

21-15-9 reps, for time of: Dumbbell Thruster, pick load Dumbbell Bent Over Row, pick load

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 -Seated DB Z 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 Thruster (light DBs) - 3 x DB shoulder press - 3 x DB push press - 3 x DB front squat - 3 x DB pause thrusters (2 sec bottom hold) - 3 x DB thrusters DB Bent Over Rows - Perform 3-5 reps *When finished performing all movements increase your DB load and perform 3-5 reps at various loads up to starting weight. - medium load - workout load

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21-15-9: Jumping Air Squats, Pike Handstand Push-ups and Plank Shoulder Taps

21-15-9 reps, for time of: Jumping Air Squat Pike Handstand Push-up Plank Shoulder Tap

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 -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) Jumping Air Squats - Perform 3-5 reps Air Squats - Perform 3-5 Jumping Air Squats Pike Handstand Push-up - Perform 3-5 reps Plank Shoulder Tap - Perform 8-12 reps

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21-15-9: Thrusters and Chest-to-bar Pull-ups

21-15-9 reps, for time of: Thruster, 135/95 lbs Chest-to-bar Pull-up

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 -Seated DB Z 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) Thruster (empty barbell) - 3 x 5 sec barbell rack stretch - 3 x shoulder press - 3 x push press - 3 x front squat - 3 x pause thrusters (2 sec bottom hold) - 3 x thrusters C2B Pull-ups - Perform 3-5 reps *When finished performing all movements increase your barbell load and perform 3-5 reps at various loads up to starting weight. - 75/55 - 105/75 - 135/95

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