Strength Bench Press 5-5-5-5-5 Then Complete as many reps as possible in 10 mins of: 30 Power Snatches, 95/65 lbs 30 Burpee (Bar Facing)s 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s AMRAP Row for calories* *Record total of all reps plus total calories rowed. Buyout 4…
Strength/Skill Every 1 min for 10 mins, alternating between: 5 Thrusters, 115/75 lbs* 10 Box Jumps, 24/20 in * This is a starting weight. Go up in weight every set as long as you can without missing. Then Complete as many rounds as possible in 12 mins of: 5 Deadlifts, 135/95 lbs 3 Power Cleans,…
Strength Back Squat 5-5-5-5-5 Then For time: 50 Double Unders 50 Wall Balls, 20/14 lbs 25 Pull-ups 15 Overhead Squats, 95/65 lbs 10 Deadlifts, 225/155 lbs 5 Muscle-ups* *There isn’t a scaled option for muscle ups (at least in this workout). You either have them or you don’t. So if you’re done at end of deadlifts…
Strength/Skill
Clean & Jerk : 1 Rep Max
Then
Buyout
4 x 5 Push Press with 3 second pause
Buyout 2
Go for a run or row and make it long
Strength 4 x 10 Deficit Snatch Grip Deadlift* *Use 25lb plates for platform and start with butt down and eyes forward make sure butt doesn’t rise faster than shoulders. Then Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/115 lbs 12 Push-ups 15 Box Jumps, 24 in Buyout 4 x Max…
Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Squat Clean & Split Jerk, 65% 1RM* *Increase weight with each set provided you are doing true squat cleans and split jerks. (power clean to front squat isn’t a scale for squat clean) Then 21-15-9 reps, for time of: Squat Clean, 155/115…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Snatches, 60% 1RM
12 Split Jumps
Then
5 rounds for time of*:
Row, 500 m
15 Overhead Squats, 135/95 lbs
*20 minute cap
Buyout
Bench Press 5 x 5
Work to heaviest weight possible
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM 15 Wall Balls, 20/14 lbs Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 3 x 10 Straight Leg GHD with bar* *If the bar is too heavy use a pvc pipe like in the photo.…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM 10 Burpee (Bar Facing)s Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20 Box Jumps, 24/20 in 10 Front Squats, 155/115 lbs 20…
OPT Repeatability Test 3 rounds, each round for time, of: Row, 250 m 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg Row, 250 m Rest 12 mins between each round. The goal is to test your fitness level by testing your ability to recover.…
