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julia
1 week 3 days ago

SKILL REVIEW DUMBBELL SQUATS SNATCH

6 MIN EMOM 

6 ALT. DB SQUAT SNATCH -

BUILD IN WEIGHT

WORKOUT

10RFT

4 DEADLIFTS

3 HANG POWER SNATCHES

2 OHS

#135/95

julia
1 week 4 days ago

CONDITIONING 15 MIN EMOM

1- 15 SIT-UPS WITH MB

2- MAX 25FT SHUTTLE RUNS*

3- REST

*1 RUN IS DOWN AND BACK

15 EMOM

1- 15 WALLBALLS

2- MAX CALORIES ON BIKE ERG

3- REST

julia
1 week 5 days ago

STRENGTH

12M TO BUILD TO HEAVY

IN COMPLEX

3 PUSH JERKS + 1 SPLIT JERK

WORKOUT

AMRAP 12

30 DOUBLE UNDERS

20 PUSH UPS

julia
1 week 6 days ago

SKILL DIPS

10 MIN EMOM 

ODD- 5-10 DIPS

EVEN- 10 BANDED PULL OVERS

CAN USE RINGS OR MATADOR https://youtu.be/JAUVcWoIR-k?si=b1jZSiuFCXLCKY_q

julia
1 week 6 days ago

STRENGTH 

BACK SQUAT 5X5 AT 85%+ BUILD IF POSSIBLE

REST 3 MINUTES BETWEEN SETS

WORKOUT

50 CAL ROW FOR TIME

julia
2 weeks ago

STRENGTH

EVERY 2:00 X 5 ROUNDS

5 DEADLIFTS + 15 PUSH UPS

BUILDING IN WEIGHT ON DL,

START AT ~60%

WORKOUT

AMRAP 6 MINS 

200M RUN

20 LUNGES

REST 3

julia
2 weeks 2 days ago

STRENGTH

EMOM 10

2 POWER SNATCH

CONDITIONING WITH PARTNER

5 ROUNDS FOR TIME

40 ALT DB SNATCH #50/35

40 BOX JUMP

20 TOES TO BAR

julia
2 weeks 3 days ago

STRENGTH

10 MIN TO BUILD TO 1 REP SQUAT CLEAN

WORKOUT

AMRAP 20

5 HANG SQUAT CLEANS #135/95*

10 BURPEES OVER BAR

15 WALLBALLS

julia
2 weeks 4 days ago

STRENGTH

5 ROUNDS FOR QUALITY

5 STRICT PULL UPS

10 BANDED TRICEP EXTENSIONS

EVERY 3:00X5 ROUNDS

7 DB DEADLIFT

7 DB HANG POWER CLEANS

7 DB SQUAT

70 DOUBLE UNDERS

julia
2 weeks 5 days ago

SKILL

HANDSTAND PUSH UP REVIEW

EMOM 6 -

5-10 HSPU

STRENGTH CONDITIONING

EMOM 15

1- 6 PUSH PRESS* (OFF RACK-BUILDING IN WEIGHT )

2- 12/10 CAL ROW

3- 3-5 WALL WALKS