5/16/25

AM Workout (0615)

Got in the CF class this AM … had a really great time getting this in … it was great to do double-unders again … I haven’t been training them since hurting my achilles and they felt solid today, zero pain. Really fun class, probably the best class workout I’ve done in a very long time, got a great workout out of this. 

A.

Every 3 for 9 (3 sets) of:

Min 1 - :40 Double-Under Practice (did 50 reps each set) 

Min 2 - :40 Hollow-Hold

Min 3 - :40 Strict Ring Dips 

-Result = 25,21,19 dips 

B.

AMRAP 5: 

30 Double-Unders

10 KB Front Squats (2x53/35#)

Rest 2:00 

AMRAP 5:

10 Toes-to-Bar

25’ HSW 

Rest 2:00

AMRAP 5: 

30 Double-Unders

10 KB Front Squats (2x53/35#)

Rest 2:00 

AMRAP 5:

10 Toes-to-Bar

25’ HSW 

-Result = 

5 Rds

4 Rds + 6 T2B

4 Rds

4 Rds + 2 T2B 

PM Workout (1400)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

3 sets x 2 reps @ 85% (260#) 

85% of your one rep max bench press.

-Complete

C.

Dips

3 sets x 5-8 reps 

-3x7 with 40# 

D.

DB Bench Press 

4 Sets of 10-12 reps 

-4x10 with 2x80#

E.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-T-Bar Rows, 135# for 3x12

F.

Bicep EZ Bar 21s 

3 sets x 21 reps

-70#

G.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB

H.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15#

I. 

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15#