Strength
Every 1 min for 10 mins, alternating between:
5 Deadlifts*
10 Squat Jumps
*This week has been a monster so pick a weight that your body will love you for.
Then
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Buyout
Tactical Strength Challenge is at 830 tomorrow. Be ready.
Strength Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest no more than 2:00 between sets *Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back…
Strength/Skill Every Minute on the Minute for 12 Minutes For the first six sets work up to max effort of the following: 2 Hang Power Cleans from the knee followed by 2 Jerks For the second six minutes work up to a max effort of the following: 1 Hang Power Clean from the knee followed…
Strength Bench Press waveload of: 5,4,3,2,1,2,3 reps EMOM for 7:00 Take a few sets to work to a 5RM – with the clock running. Then EMOM after the 5RM, hit the listed reps. Yes, this time we go back up at the end. Then As many reps in 12 mins as you can of: Box…
Strength Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest no more than 2:00 between sets *Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back…
Complete as many rounds as possible in 25 mins of: 
Tire Drag, 200 m*
4 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*Feel free to change to either partner tire drags, partner carries or heavy farmers walks.
Buyout
Strict Press 5 x 5
Run a bunch
Strength
Front Squat : 5 Rep Max
Then
3 rounds for time of:
Row, 500 m
21 Burpees
12 Thrusters, 95/65 lbs
Strength Russian Kettlebell Swings 15 x 10 with heaviest bell possible Then 5 rounds for time of: 10 Pistols (Alternating Legs)s 20 Kettlebell Snatches, 24/16 kg* 5 Burpee Box Jumps, 30/24 in Rx+ Kettlebell Snatches go to 10 reps with 32/24. Please Please if you don’t look GREAT at 24/16 for the love of God don’t…
Strength/Suck Every 1 min for 10 mins, alternating between: 10 Back Squats, 70% 1RM 10 Burpees Then For time: 20 Row (calories)s 20 Wall Balls, 20/14 lbs 20 Toes-to-bars 20 Deadlifts, 185/135 lbs 20 Burpee Box Jumps, 24/20 in (box jumps not box overs) 20 Deadlifts 20 Toes-to-bars 20 Wall Balls 20 Row (calories)s 20…
Strength/Skill Every 2 minutes for 10 minutes of: 3 Touch and Go Clean and Jerks @ 80% Then 3 rounds for time of: Knees To Elbow, 40 secs Rest, 20 secs Jerk, 80% 1RM, 40 secs Rest, 20 secs Handstand Walk, 40 secs Rest, 20 secs Power Clean, 80% 1RM 40 secs Rest, 20 secs…
