Strength Every 90 seconds for 9 minutes 1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1RM Power Snatch & work to a heavy complex for the day. If you miss more than one rep in the complex drop weight. If you miss one in the complex…
Skill/Strength
Tumbling practice*
*With Guest Instructor Cassady Curtis
Then
Complete as many rounds as possible in 15 minutes of:
10 pullovers
30 squats
60 seconds of handstand hold
Team Linda Choose a partner and take the average bodyweight between partners and use that to determine Rx weights. Perform all movements in a you go I go fashion of all unbroken sets. An unbroken set can be 10 in a row or one at a time. If you choose to scale pick a percentage…
Strength/Skill EMOM for 12 minutes alternating between 1 Squat Snatch @80% 10 Bar Facing Burpees Then 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 135/95# 50 Double-Unders 20 Muscle-Ups Buyout 3 rounds with HR @ 140-150BPM of: 4:00 KB Snatches 24/16kg (alternate arms every 10 reps) 1:00…
Strength Squat 5 x 5 (heavy but not crushing should have 3 or 4 more in the tank on the heaviest set) Then 4 RFT: Overhead Squats and Box Jumps 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Thursday Capacity 3 rounds with HR @ 140-150BPM of: 4:00…
Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch @ 80% of max for the complex. Same as last week but please use only 80% of last week’s max. Remember it’s a deload week even though the benchmarks the last 2 days might say otherwise Then With a 16:00…
Strength/Skill Every 1:00 for 7:00: 3 Position Squat Clean and Jerk @ 80% of max for the complex from last week. One Jerk for every clean Then “Strict Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU* *kipping hspu aren’t a scale for this one. Do some version of an HSPU that you can do strict Buyout…
Strength/Skill Every 1:00 for 7:00: 3 Position Squat Snatch @ 80% of max for the complex. You should know what this is by looking at your training diary from last week. If you don’t have a diary and aren’t yet keeping track of your workouts ask us about Beyond The Whiteboard. It’s awesome. Fran …
Backwards Barbara 5 rds of
10 kipping pull ups
20 push-ups
30 sit-ups
40 air squats
:90 rest
Strength/Skill 10X1 Clean & Jerks @ 85% – rest exactly 40 seconds Then Alternating EMOM for 30:00- 0:00-7:00 Even Minute: 7 Clean & Jerks (anyhow) 135/95# Odd Minute: 5 Muscle-Ups 10:00-17:00 Even Minute: 5 Clean & Jerks (anyhow) 185/125# Odd Minute: 4 Muscle-Ups 20:00-27:00 Even Minute: 3 Clean & Jerks (anyhow) 225/145# Odd Minute: 3…
