PERFORM THE ENTIRETY OF THE FOLLOWING WITHOUT ANY MISSES. IF YOU MISS TRY AGAIN AND IF YOU MISS TWICE DROP WEIGHT. PRESSOUTS ARE MISSES. Strength/Skill At 0:00 begin- 5:00 AMRAP of: 15 Burpee Box Jump Overs 24/20″ 15 Cals Row Rest from 5:00-6:00- At 6:00 begin- 6:00 3 Snatches @ 70% 7:00 3 Snatches @…
Still one of the best short videos on muscleups ever Strength/Skill Alternating Every Other Minute for 10 Minutes :30 Chest to Bar Pullups (Rx+ = Bar Muscle ups. If you can’t do at least 3 unbroken do only C2B) :30 Rest :30 Knee To Elbow :30 Rest Then RX 5 rounds of: 200m run 5…
Strength/Skill Squat waveload Warm up to a 6 rep max then EMOM 6,5,4,3,2,1 Then 3 rounds for time of: 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Rest Exactly 7 minutes then 10 x 100M Sprint from backdoor to top of parking lot, walk back down and immediately start the next sprint Buyout Front…
The gym is closed on July 4th in celebration of Independence Day.
Celebrate the holiday with friends and family and we will see you tomorrow.
Strength/Skill EMOM for 10:00 1 Hang Squat Snatch (from Power Position) + 1 Hang Squat Snatch No pressouts. Then 5 rounds of: 5 Shoulder to Overhead 185/125#* 15 TTB 20 KB Snatch 24/16kg Rest 1:00 between rounds. *If it’s too heavy to clean it’s too heavy to shoulder to overhead. (Absolute 20 minute time cap.…
Complete as many rounds as possible in 45 mins of:
Run, 800 m
10 Deadlifts, 315/205lbs*
Run, 800 m
50 Sit-ups
*Do not exceed 85% of 1 Rep Max
This was a main site workout on June 24.
Strength/Skill Every Minute on the minute for 12 minutes of 1 Power Snatch + 5 Overhead Squats Work as heavy as possible Then 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups Buyout Tabata Bumper Plate Squat, 45/25 lbs Hold plate on chest or overhead depending on mobility and skill…
Strength/Skill Every Minute on the Minute for 10 Minutes 10 Kettlebell Snatches Start on the left hand and do all 10 reps unbroken put the bell down and wait for the top of the minute then do 10 reps unbroken. Repeat for the entire 10 minutes Then 3 rounds for time of: 2 Rope Climbs,…
Strength/Skill Every Other Minute for 12 minutes of Clusters 6, 5, 4, 3, 2, 1 Work as heavy as possible Then For time: 10 Bench Press, 185/125 lbs 10 Strict Pull-ups Max Rep Thruster, 135/95 lbs Repeat the triplet until you have completed 50 reps of the thruster. If you have less than 25 reps…
Warmup
3 rounds for time of:
30 Kettlebell Swing (Russian)s, 32/24 kg
50 Double Unders
Run, 400m
Rest Exactly 5 Minutes Then
Complete as many rounds as possible in 7 mins of:
20 Kettlebell Swing (Russian)s, 32/24 kg
15 Toes-to-bars
10 Ring Dips
Buyout
5 x 10 Snatch High Pull From High Hang
