Blog

BLOG

julia
1 month 1 week ago

STRENGTH

5 ROUNDS FOR QUALITY

10 CHEST SUPPORTED BARBELL ROWS

1 SEATED HAND OVER HAND SLED PULL

*BUILD IN WEIGHT

CONDITIONING FOR TIME

42-30-18 CAL MACHINE

21-15-9 PULL UPS

julia
1 month 1 week ago

SKILL

HANDSTAND PUSH UP REVIEW

EMOM 10

1 - 10 REPS @ HSPU*

2 - 10 ALT ARNOLDS PRESS (EACH ARM)

julia
1 month 1 week ago

STRENGTH

BARBELL CYCLING

POWER SNATCH

CONDITIONING

EMOM X 21

1 - 5 POWER SNATCH*

2 - 12 LATERAL BURPEES OVER BAR

3 - 50 DOUBLE UNDERS

*BUILDING IN WEIGHT

julia
1 month 1 week ago

Cf

julia
1 month 2 weeks ago

STRENGTH

5 SETS OF;

10 DB BENCH PRESS

10 DB BENT OVER ROWS, ON EACH ARM

WORKOUT

AMRAP 20

300M ROW (OR 600M BIKE)

10 TOE TO BAR

100M SUITCASE CARRY #70/53

julia
1 month 2 weeks ago

Cf

julia
1 month 2 weeks 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 month 2 weeks 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 month 2 weeks 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 month 2 weeks 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