In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill:
Push Jerk
Workout:
20 min
10 Push Jerk (115/85)
20 Sit Ups
200m Row/.3 Bike
Skill:
Bar Muscle Up
Workout:
8 Minute AMRAP
3 Bar Muscle Ups
20 American KBS (53/35)
Strength:
5×3 – Strict Pull Up
Workout:
15 min AMRAP
200 Row/ .3 bike
20 B. Pull Up (beyond reach)
Workout:
3 Rounds For Time
.5 Bike /400m Row
5 Hang Power Snatch
Strength:
5×5 Front Squat
Workout:
Tabata
Sit Ups
2 min Rest
Push Ups
2 min Rest
Pull Ups
Skill:
Box Jumps
Workout:
For Time:
21-15-9
Toes 2 Bar
Box Jumps
Strength:
5×3 – Strict Pull Up
Workout:
For Time:
2k Row
Strength:
Build to a Heavy 3-Rep Deadlift
Workout:
AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats
*Bent Over Row weight should allow for unbroken reps
Strength:
15-12-12-10
Bent Over Rows
Workout:
3 Rounds For Time:
400m Run
30 Box Jumps 24/20
20 Tuck-ups
“NCX Baseline I”
Strength:
Establish a Heavy 3-Rep Power Clean
Workout:
AMRAP x 12 Minutes
250m Row or 12/10 Cal Bike
9 Power Cleans
6 Push Press
Level Method Modification – Weightlifting Level
Br and Up – 115/75
P to P III – 75/55
Bl to Bl III – 65/45
O3 and Below – 45/35
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
