dips

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5, 5, 5, 3 clean warm-up (45/35, 95/65, 135/95)

20 min AMRAP

• 2 power cleans (135/95)
• 3 Box step-overs
• 4 back dips

3 rd Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 press
• 2 dips

For Time

• 1 round
  • 30 push jerks (95/65)
  • 15 Ring Dips
  • 600m Row
• 2 rounds
  • 20 push jerks
  • 10 ring dips
  • 400m Row
• 3 rounds
  • 10 push jerks
  • 5 dips
  • 200m Row

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 x Press warm-up. (2 x 45/35, 1 x 75/55)

Strengths

• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
• 5 Deadlift (225/ 155)
  • 5 Dips or hand-release shoulder-tap push-ups
• 3 Deadlift (315 / 215)
  • 5 Dips or hand-release shoulder-tap push-ups
• 2 Deadlift (365 / 240)
• 2 Deadlift (extra warm-up) or 1 x 5 work set

21, 15, 9 for Time (Partner- Waterfall)

• Deadlifts (225/155)
• Z-Press (95/65)

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

15 min Warm Up

5 rounds for time (20min cap)

• 400m Air Runner or 800m C2 Bike
• 10 Weighted Lunges (70/50)
• 5 Dips

4 Rounds of

• 200m run
• 5 Dips + 5 pull-ups
• 200m run
• 20 push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 walking lunges

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

3, 6, 9, 12, 15, 12, 9, 6, 3

• Assault Bike Cals
• Snatches (75/55)
• Dips

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

Bench Press

• 2 x 5 (95/65)
• 1 x 5 (135/85)
• 1 x 3 (155/115)
• 1 x 2 (185/ 125)
• 3 x 5 (200/ 145)

5 rounds for Time

• 3 x cleans
• 5 x Dips
• 8 x Burpees Over Bar