Strength/Skill Every Minute on the Minute for 8 Minutes 1 Clean & Jerk @ 85% When clock hits 10 minutes perform the following for time: 50 Wall Balls 20/14 Rx+ women shoot 10″ and men to 12″ Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back…
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for time of: Row (calories) Power Snatch, 115/75 lbs Buyout 4XME UB Strict HSPU + ME UB Kipping HSPU (go to just before failure strict, then – without coming off the wall – switch to…
Alternating Every Minute on the Minute for 10 Minutes 30 Seconds RKC Plank 30 Split Jumps Then Alternating Every Minute on the Minute for 10 Minutes Weighted Tempo Strict Pullups (3 counts up – 3 count hold with chin over – 3 counts down) Hollow Arch Then 12-9-6-3 HSPU Muscle Ups Burpee Buyout 4xME L seat…
Working in Teams of Two Complete the Following Run 400 80 Wall balls 20 / 14 lbs Run 400m 80 Pull-ups Run 400m 80 One-legged squats, alternating Run 400m 80 kettlebell snatches 24/16kg On the count of 3-2-1 go both teammates will take off and run 400m. Once BOTH team members complete the team members will complete 80…
WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes,…
Remember 16.2 is tomorrow so train smart Strength/Skill Alternating Every Minute on the Minute for 12 Minutes 3 Power Snatch (pick weight but keep it under 70%) 7 Toe To Bars Then 5 RFT: Power Cleans and Box Jumps 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout…
Strength Every 2 minutes for 10 minutes 3 touch and go clean and jerks work to max weight Immediately after the 10 minute clock runs perform the following 50 bar facing burpees for time Then 2 rounds of: 60 Wall Balls 20/14# (men 10’/women 9′) 12 Muscle-Ups Rest 1:00 between rounds. Go as hard as…
Strength 5X5 Front Squats – work to a 5rm, rest 90 seconds. 5X5 Bent Over Rows – heaviest possible, rest 90 seconds. Then Complete as many rounds as possible in 12 mins of: 30 Double Unders 10 Burpee Box Jump Overs, 30/24 in 10 Handstand Push-ups Buyout 5X2 Snatch High-Pulls off blocks – Tuesday Capacity…
Strength/Skill EMOM 10 Minutes 1 squat snatch @ 85%. Do this if you are repeating 16.1 or not. Then 3 rounds of: 2:00 max effort Row for Calories 1:00 max effort TTB 1:00 max effort Thrusters 105/70# Rest 2:00 between rounds Since we’ve had calorie rows in the last 2 opens we should expect to…
Skill
Levers and their progressions
Then
20 Lateral Push Ups
Row 500
15 Wide Push Ups
Row 500
10 Narrow Push Ups
Row 500
10 Plyometric Push Up
Buyout
Run 1 Mile
