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General Warmup and Mobility and Technique Then For Time 21-15-9: Chest to Bar Pull-ups Push Jerks 135/95 Run 400m Modification 1 For Time 21-15-9 Pull-ups Push Jerks 115/85 Run 400m Modification 2 For Time 15-9-6 Jumping Pull-ups Push Jerks 75/55 Run 400m After Party Part A – Holds 3 Sets for Quality: :30s Ring Support…
General Warmup and Mobility and Technique Then 5 Rounds For Time: 25′ Single Dumbbell Front Rack Walking Lunge 50/35 25 Wallballs (20/14) 25′ Single Dumbbell Front Rack Walking Lunge 50/35 10 Single Arm Devil Presses 50/35 Intermediate 25′ Single Dumbbell Front Rack Walking Lunge 35/25 25 Wallballs (14/10) 25′ Single Dumbbell Front Rack Walking Lunge…
General Warmup and Mobility and Technique Then AMRAP 20: 30 Overhead Squats 95/65 30 Toes to Bar 30 Pistol Squats 800m Run Intermediate AMRAP 20: 30 Overhead Squats 75/55 30 Toes to Bar 30 Pistol Squats 800m Run Novice AMRAP 20: 20 Overhead Squats to Medball (45/35#…or PVC) 20 Knee Raises 20 Reverse Lunges (in-place)…
General Warmup and Mobility and Technique Then Clean and Jerk Technique 5 Sets For Quality: 1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk * Pause For One Second In the Catch of the Clean * Pause For One Second In the Dip of the Jerk Then 10 Rounds For…
General Warmup and Mobility and Technique Then Heavy Day For Load 6-4-2-2-2-4-6 Back Squat Go heavy as possible but be smart Cardio Bonus 1 Round For Time: 400m Run 50 Air Squats 40 AbMat Sit-ups (6:00 CAP) If your 400 time is over 3 minutes scale to the following and maintain the time cap 200m…
General Warmup and Mobility and Technique Then AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 5 Power Snatches 135/95 Rest 5 Minutes AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 10 Power Snatches 95/65 Rest 5:00 AMRAP 5: Buy-In: 500/400 Meter Row 30 Double Unders 15 Power Snatches 75/55 I love this workout…
General Warmup and Mobility and Technique Then Practice Round 1 Round With Workout Weight: 4 Burpee Over Dumbbell 6 DB Box Step-Up 8 Single-Arm DB Clean & Jerk Then AMRAP 12: 8 Lateral Burpee Over Dumbbell 10 Dumbbell Box Step-Overs 50/35 24/20 12 Single-Arm Dumbbell Clean & Jerk 50/35 Intermediate AMRAP 12: 8 Lateral Burpee…
General Warmup and Mobility and Technique Then 5 Rounds For Time: 15 Chest-to-Bar Pull-Ups 12/9 Calorie Assault Bike 9 Thrusters 115/85 Intermediate 5 Rounds For Time: 10 Chest-to-Bar Pull-Ups (or Regular) 12/9 Calorie Assault Bike 9 Thrusters 95/65 Novice 5 Rounds For Time: 15 Jumping Pull-Ups 10/7 Calorie Assault Bike 9 Thrusters (65/45#) Additional Scaling…
General Warmup and Mobility and Technique Then For Time: 2,000 Meter Row 10 Rounds of “The Chief” 135/95 1 Round of “The Chief”: 3 Power Cleans 6 Push-Ups 9 Air Squats INTERMEDIATE For Time: Row 2000 Meters Straight into… 10 Rounds of “The Chief” (115/85) 1 Round of “The Chief”: 3 Power Cleans 6 Push-ups…
General Warmup and Mobility and Technique Then 2 Rounds for Time 5 to 10 Muscle-Ups or 5 muscle-ups and 5 chest to bars 20 Bar-Facing Burpees 30 Deadlifts 225/155 40 Wallballs 20/14 INTERMEDIATE 2 Rounds for Time: 10 chest to bars 20 Bar-Facing Burpees 30 Deadlifts 185/135 40 Wallballs 14/10 NOVICE 2 Rounds for Time:…
