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General Warmup, Mobility, and Bar Technique Practice Round 1 Round With Workout Weight: 4 Hang Power Cleans 3 Lateral Barbell Burpees 2 Thrusters 100 Meter Run Use this round to determine any scaling of the second sets weight and reps. [On the 0:00]: 1 Mile Run [On the 10:00]: 3 Rounds: 15 Hang Power Cleans…
General Warmup, Mobility, and Bar Technique
Then
3 Rounds For Time [20 Minute Cap]:
20 Power Snatches 75/55
20 Box Jump Overs 24″/20″
20 Pull-ups
20/16 Calorie Row
Followed By:
12 x 1 Power Snatch
Work up to but do not exceed 85% of 1RM
General Warmup and Mobility Then As Many Reps as possible in 16 minutes: Max Calorie Assault Bike [On the 0:00]: 20 Kettlebell Snatches 24/16 [On the 2:00]: 20 AbMat Sit-ups [On the 4:00]: 20 Kettlebell Snatches 24/16 [On the 6:00]: 20 AbMat Sit-ups [On the 8:00]: 20 Kettlebell Snatches 24/16 [On the 10:00]: 20 AbMat…
General Warmup and Mobility Then 3 Rounds For Time: 800 Meter Run 20 Toes to Bar 10 Front Squats (185/135) 30-minute time cap Yes, the squats are heavy and will slow you down that said they should be done in no less than sets of 3 or 4. Rx+ would be off the floor but…
General Warmup and Mobility Strength Deadlift Build to Heavy Set of 3 Then For Time: 1,000 Meter Row 30 Deadlifts 225/155 50 Lateral Barbell Burpees 15-minute time limit. There are a lot of continuous deadlifts that follow a heavy set of three so be smart. The deadlifts should be complete before 9 minutes. If you…
General Warmup, Mobility, and Bar Technique Then Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks 115/85 Record time for each individual round. Note heart rate at the end and beginning of each round as well. Followed by: 3 rounds not for…
General Warmup, Mobility, and Barbell Technique As many rounds as possible in ten minutes of the following: 200 Meter Run 10 Overhead Squats Note: There is no Rx or even suggested weight. Go as light as you need to or as heavy as you can to do multiple sets of unbroken sets of overhead squats.…
General Warmup, Mobility, and Barbell Technique Strength Build to a heavy set of 8 in the Back Squat 5 Rounds: 1 Minute Calorie Row 1 Minute Burpees 1 Minute Thrusters (95/65) 1 Minute Rest Perform Fight Gone Bad Style After Party Carbs and a Nap Yes, I know not keto and the nap is simply…
General Warmup and Shoulder Mobility Crossover Symmetry Exercises Movement Prep 3 rounds each arm of the following 30-second overhead dumbbell hold. Use workout weight. If you can’t hold the bell overhead and locked out for 30 seconds for three rounds it’s too heavy for the workout. Then As many rounds as possible in 20 minutes…
General Warmup, Mobility and Barbell Technique Strength Build to a heavy set of 8 in the bench press Then As many rounds as possible in 12 minutes of the following: 25 Double Unders 15 Double Dumbbell Deadlifts 50/35 25 Double Unders 15 AbMat Sit-ups Dumbbell deadlifts present an interesting challenge for two big reasons. Number…
