Strength/Skill Every 2 Minutes for 10 minutes 3 touch and go power snatches* *No press outs. If you can’t do the weight without a press out drop weight. Then 4 rounds for time of: 50 Kettlebell Swing (American), 24/16 kg 25 Box Jumps, 24/20 in Buyout 5 x 3 Snatch Pull from blocks go…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Clean + Jerk, 60% 1RM 12 Burpee Then 100 Double Unders 50 Air Squats 25 Push Press, 95/65 lbs — then — 2 rounds of: 60 Double Unders 30 Air Squats 15 Push Press, 95/65 lbs — then — 3 rounds of: 40…
Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Snatch Start at 80% and work to 90% on the 9th set and drop back to 80% on the 10th Then 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00 20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest 1:00 10 Thrusters 135/95# 15 Box…
In groups of 2 or 3 perform The Seven. Perform complete rounds in a you go I go fashion. ex. Athlete A does 7 HSPU then Athlete B does 7 Thrusters and A does 7 Knees to Elbow until all seven rounds are complete. The Seven A suicide bomber killed seven CIA officers and one Jordanian…
WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will…
16.3 Tomorrow Strength Every 1 min for 10 mins do: 3 Ground to Overhead (Touch & Go anyhow choose weight) 5 Burpees Then 5 rounds for time of: 50 Double Unders* 3 Ground To Overhead anyhow choose weight * Substitute 200 rows if you have any lower extremity issue that would make these difficult Buyout…
Strength/Skill Every 2 Minutes for 10 minutes do the following: 1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex. If you miss more than one rep drop weight Then 3 rounds of: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs…
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…
