23/09 – Midline Climb
September 19, 202425/09 – Dickies Triplet
September 20, 2024WARM-UP
3:00 Machine
into
Banded Shoulders & Hips (5 Minutes)
into
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Front Squats (empty bar)
5 Push Press (empty bar)
25ft Dumbbell Front Rack Carry (light)
WORKOUT PREP
3 sets:
5 Thrusters (build in weight)
3 Chest to Bar
1 Bar Muscle Ups
25ft Dumbbell Front Rack Carry (build in weight)
WORKOUT – Firestorm
Teams of 2
90 Thrusters (35/25)
90 Chest to Bar
200ft Double Dumbbell Front Rack Carry (50s/35s)
Rest until 12:00
60 Thrusters (52/35)
40 Bar Muscle Ups (or 80 Chest to Bar)
200ft Double Dumbbell Front Rack Carry (22.5/15)
COOL DOWN/MOBILITY
2 x 10 Reverse Leg Raise (each side)
2 x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling
