For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
At 10 Minutes
15-12-9 reps of:
Thrusters (115/85 lb)
Strict Pull-ups
At 20 Minutes
12-9-6 reps of:
Thrusters (135/95 lbs)
Strict Chest 2 Bar Pull-ups
Absolute 30 Minute Time Cap
WORKOUT 19.1 VARIATIONS Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-15: Boys…
Strength/Skill
Squat 4 x 5 @ 70-75%
Perform 50 double unders between sets.
This is not for time but does have a 20 Minute time cap
Then
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees
Buyout
Mobilize anything and everything that’s sore or hurts. 19.1 is tonight and tomorrow.
Strength/Skill 3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs 10 Minute Time cap 5 Minute Rest Then 2 Bar Muscle-Ups 2 Cleans 135/95 2 Bar Muscle-Ups 2 Cleans 155/105 2 Bar Muscle-Ups 2 Cleans 185/125 2 Bar Muscle-Ups 2 Cleans 225/145 2 Bar Muscle-Ups 2 Cleans 245/155 Continue with…
Strength/Skill 8 Minute AMRAP of the following: 10 Air Squats 10 Target Burpees* 10 Handstand Pushups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this…
Strength/Skill Every Minute on the Minute for 10 Minutes. Power Clean & Power Jerk for load: 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 70% Immediately into Front Squats (Power Clean bar from the floor then squat) 2 reps @ 60% 2 reps @…
Working in Teams of Three Complete the following Buy In Team Karen 150 Wallballs 20/14 One person working at a time. Record time with a 10 minute time limit. With 10 minutes on the clock perform the following: Pendlay Total Max Effort Back Squat Max Effort Push Press Max Effort Clean (squat or power whatever…
Strength/Skill Alternating Every Other Minute for 10 Minutes Even 5 Clusters @80% of squat clean* Odd 8 burpee box jumps *These are meant to be very heavy. If you can do all 5 without concern for a missed rep you’re weight is too light. Then 11.4 Complete as many rounds as possible in 10 mins…
Strength/Skill Alternating Every other minute for 12 minutes Even 1 Power Snatch + 3 Overhead Squats Odd 10 Bar-facing burpees Yes, same as last week but go heavier. Then 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 50/35 lbs Bar Facing Burpee In the time remaining perform the following 18.2a Max Effort Power Clean Time…
Strength/Skill Complete as many rounds as possible in 20 mins of: 30 Wall ball shots, 20/14 30 Sumo deadlift high-pull, 75/55 30 Box jump, 24/20″ box 30 Push press, 75/55 30 Push-ups 10 Back squat @ Bodyweight Then 16.2 Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 75/55 lbs 3…
