Jump, Row, Sit-up On Repeat

8 Rounds For Reps:
30s Max Box Jump Overs (24/20) (Jump up, step down)
*Rest 30s
30s Max Calorie Row
*Rest 30s
Max Sit-ups
*Rest 30s

Level 2: (20/16″)
Level 1: (8″/45lb plate), Box Mason Twists

Squat, TTB, and BFB On Repeat

– Rx –
10 Rounds, Every 3 Minutes
10 Front Squats (95/65)
10 Toes-to-Bar
6 Bar-Facing-Burpees
*Front squats are from the ground – first rep can be squat cleaned

Level 2: (75/55), Toes-Near-Bar
Level 1: Air Squats, V-ups/Box MOuntain Climbers, Box Burpees

Rowing, Then My Dumbbell & I

For Time:
1k Row Buy-in

Then 6 Rounds of:
20 Alternating Arm Dumbbell Snatch (50/35)
50′ Single Dumbbell Front Rack Walking Lunge
*25′, then turn around
*Dumbbell can be on either shoulder OR front racked in the middle

Level 2: (30/20)
Level 1: 25/15 KBS, 14 Box Step-ups

Back Squat 5×5

Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 5 reps @ 70%
#5: 5 reps @ 77.5%

Thruster Like Your Life Depends On It

50 Thrusters For Time (95/65)
*Every time you break:
25 Double Unders
15 Sit-ups

Level 2: (75/55), 30s DU practice
Level 1: Dumbbell Thrusters (25/15), Single Unders/15 Plate Speed Steps, Box Mountain Climbers

Wednesday Intervals – Clean, Twist, Pull

10 Rounds, Every 3 Minutes
5 Power Clean (185/125)
20 Mason Twists (20/14)
10 Pull-ups
*Rest remainder of 3:00

Level 2: (135/95), (14/10), banded pull-ups
Level 1: 15 KBS (25/15), unweighted mason twist, 6 banded pull-ups

Deadlift 4×5

Deadlift for load:
#1: 5 reps @ 55%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 5 reps @ 70%

Getting Upside Down, Then Grinding Through

With 10:00 The Clock:
150′ Handstand Walk Buy-in

Then AMRAP of:
25 Double Unders
20 Alt. Leg Lunges
10 Push-ups

Level 2:
Buy-in: 80 Shoulder Taps
*As vertical as possible shoulder taps (on the wall or vertical box pike)
30s Double Under Practice
Knees as-needed on push-ups

Level 1:
Buy-in: 50 Alternating arm seated DB press (20/10) (25 each arm)
30 Single Unders or 15 plate speed steps
Low Box Step-ups
Box/Bar Push-ups

How much protein should I eat?

Protein is essential for building muscle and aiding in recovery after a tough workout. It’s important to consume adequate amounts of protein both before and after your workout to ensure you’re getting all the necessary nutrients your body needs to build and repair muscle.

 

Protein helps to repair muscle tissue that has been damaged during exercise and helps to rebuild new muscle fibers. It also helps to reduce fatigue and soreness after a workout. It’s important to choose a high quality protein source that is rich in essential amino acids. Some great protein sources for post-workout recovery include lean meats, fish, eggs, dairy, and plant-based proteins such as quinoa and beans.

 

When it comes to athletes, the exact amount of protein they should eat each day depends on a variety of factors, such as their activity level, age, muscle mass, and overall health. Generally speaking, athletes should aim for 0.7-1 gram of protein per pound of body weight each day.

 

Interested in learning more about nutrition? Schedule a Nutrition Coaching Consultation.

A Core Fight

5 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: DB/KB Farmer Carry 200′ (50/35) *rest remainder of minute
Minute 3: Sit-ups
Minute 4: Rest

Level 2: (30/20)
Level 1: (25/15)

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