Strength
Take 20 minutes to determine a 1RM of the following
Thruster*
*Start with the bar in the rack
Then
“Heavy Fran”
21-15-9 of:
Thrusters 135/95#
C2B Pullups
Buyout
Stretch and mobilize for Saturday or 4 x 8 Thrusters from the rack.
Linda is tomorrows workout!
Strength/Skill
EMOM 10 Minutes
5 muscle snatches from mid thigh
Use straps
Then
For time:
Run, 800 m
30 Snatches, 135/95 lbs
Run, 800 m
Capacity Buyout
30:00 AMRAP with HR @ 140 BPM of:
Run 400
15 Strict TTB
200’ Dual KB Front Rack Carry 24/16kg
15 Ring Rows (feet even with rings)
Strength/Skill Squat waveload of: 5,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 5 rep max and start waveload from there. Then 7 rounds of: 9 Bar Facing Burpees 7 Power Cleans 135/95# 5 Front Squats 135/95# 3 Push Jerks 135/95# Rest 1:00 between rounds with an absolute time cap of…
Strength/Skill EMOM for 10 minutes perform the following 100m Sprint* *Sprint the 100 jog back to the starting line and wait for the top of the minute and go again. Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10 Bar Facing Burpees 10 Toes-to-bars Buyout Bench Press waveload of: 5,5,4,4,3,2,1 reps EMOM for…
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armor. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
Strength/Skill Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 Sumo Deadlift High Pull, 75/55 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1…
Strength/Skill
Tabata Toes to Bars
Rest 2 Minutes Then
Tabata American Kettlebell Swings 24/16kg
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Buyout
4 x 8 Straight Leg GHD
4 x 8 Bent over row @ 90% of Power Clean
Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk* *Do not exceed 80% of max Then Alt EMOM 20 mins: Deadlifts and Toes To Bar Plus Chest To Bar Combos Every 1 min for 20 mins, alternating between: 1 Deadlift, 315/215 lbs 5 Toes To Bar Plus Chest To Bar Combos Capacity Buyout 3…
Strength/Skill
Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00.
Take a few sets to workup to an 8 rep max and start waveload from there.
Then
21-15-9 of:
Wall Balls 20/14# 10 foot targets women and 12 for men
Power Cleans 135/95#*
*Don’t go heavier…that’s not the point.
Buyout
4 x 8 Front Squats
Strength/Skill Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Row, 1000m or Run 800m 100…
