General Warmup and Mobility and Technique [COMPETE/TRAIN] FOR TIME: 15 Squat Cleans 12 Squat Cleans 9 Squat Cleans 6 Squat Cleans 6 Push Jerks 9 Push Jerks 12 Push Jerks 15 Push Jerks Run 200m after each movement [Barbell: 115/85] [SWEAT] FOR TIME: 15 Squat Cleans 12 Squat Cleans 9 Squat Cleans 6 Squat Cleans…
General Warmup and Mobility and Technique [COMPETE/TRAIN] AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Calorie Assault Bike 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24″/20″) [SWEAT] AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (35/25) 30/24 Calorie Assault Bike 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24″/20″) After…
General Warmup and Mobility and Technique [COMPETE/TRAIN] AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″) [Rest 5…
General Warmup and Mobility and Technique [COMPETE] For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups [Barbell: 135/95] All genders = 1500m Row [TRAIN] For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Burpee Strict…
General Warmup and Mobility and Technique Strength/Skill Work up to a 2 rep max of the following Touch and Go Power Snatch If you don’t yet have pulling straps this is one occasion you will wish you did. [COMPETE/TRAIN] AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter Run In Time Remaining: Max Power Snatches…
General Warmup and Mobility and Technique
6 Rounds:
1 Minute Assault Bike
1 Minute Bar-Facing Burpees
1 Minute Double Unders
1 Minute Rest
General Warmup and Mobility and Technique [COMPETE] 3 Rounds For Time: 400 Meter Run 10 Power Cleans (155/105) 500/450 Meter Row 10 Push Jerks (155/105) [TRAIN] 3 Rounds For Time: 400 Meter Run 10 Power Cleans (135/95) 500/450 Meter Row 10 Push Jerks (155/105) [SWEAT] 3 Rounds For Time: 400 Meter Run 10 Power Cleans…
General Warmup and Mobility and Technique Strength “HEAVY DAY” Front Rack Lunges 12-8-4-8-12 *After each set max set of deficit plate Push-Ups [COMPETE] For Time: 40-30-20: Abmat Sit-ups Russian Kettlebell Swings 32/24 Directly into… 30-20-10: Overhead Medicine Ball Sit-ups 20/14 Barbell Good Mornings – go light and controlled heaviest weight should be 75/55 [TRAIN] For…
General Warmup and Mobility and Technique “UNFRIENDLY FRAN” [COMPETE] On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85) [TRAIN] On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 9 Strict Pull-ups 9 Thrusters (115/85) [SWEAT] On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike…
General Warmup and Mobility and Technique [COMPETE/TRAIN] For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run [Barbell: 225/155] [SWEAT] For Time: 21 Deadlifts 200 Meter…
