Strength/Skill 5 rounds of: 5 HSPU 20 “Russian” KB Swings 32/24kg (or heavier if you’re feeling it) Rest 1:00 between rounds “Be quick, Don’t Hurry” Remember this is a strength/skill section not a wod. Then For time: Row 1k 50 Thrusters 75/55# 25 American KB Swings 24/16 Buyout 5 x 8 Tempo Back Squats Three…
Strength/Skill Every 1:30 for… 1 Squat Snatch Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets – do not add weight after a miss. On the 6 set, subtract 15/10# and add a rep. The last set should have 5 reps. Pressouts are misses. Don’t get bogged down when the weight gets as…
“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders Absolute 25 minute time limit. Please scale appropriately. I always encourage you to take these workouts one round at a time and not do the math on the total reps but this is a ton of volume especially in…
Strength/Skill
12 sets of 10 Russian Kettlebell swings. Heavy as possible.
Then
27-21-15-9 reps, for time of:
Squat Clean, 95/65 lbs
Ring Dip*
Scaled
Squat Clean, 75/45 lbs
Ring Push-Ups/Reg. Push-Ups (no box dips)
Absolute 20 Minute Time limit
Buyout
7 Minute AMRAP
7 med ball cleans 20/14
7 pushups
Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute Then For time: 50 Jumping Alternating Lunges 50 Pull-ups 50 Push Press, 95/65 lbs 50 Deadlifts, 95/65 lbs* 50 Burpees *Yes deadlifts are very light and by design you will should…
Strength/Skill Every 1:30 for 12 minutes 3 three second pause clean from the knee and pause split jerk Lift from floor, pause 3 seconds at the knee and go. Set up for each jerk dip and hold the dip for 3 seconds before driving up and under. After each lift return the bar to the…
Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. (yes we did this last week) Then 12:00 AMRAP of: 10 Med Ball Cleans 20/14 15 TTB 50 Double-Unders Scaled 12:00 AMRAP of: 10 Med Ball Cleans 14/10/8 15 knee raises 100…
Every 1:30 for 12 minutes 3 second pause squat snatch from the knee* Lift from floor, pause 3 seconds at the knee and go. After each lift return the bar to the floor. No touch and go. No lockouts. Then 5 rounds of: 12 Hang Power Snatches 75/55# 10 C2B Pullups 8 Bar Facing Burpees Buyout…
The Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40/20-lb. dumbbell (sub 16/12kg kettlebell please don’t scale up) Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps…
Strength/Skill Every 1:30 for… 1 Squat Clean & Split Jerk Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. This is not about getting a max pr BUT its to lift…
