General Warmup and Mobility
Strength/Skill
4 x 8 Kettlebell Goblet Squats
The tempo is 4-2-1 Stay tight at the bottom and use the counterweight of the bell to stay as tall in the squat as possible.
Then
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees 50/35
After Party
Handstand and Handstand Walk Practice
General and Barbell Warmups Ankle mobility drills Then 5 Rounds: 30 Double Unders 15 Thrusters (95/65) Directly Into… 5 Rounds: 30 Double Unders 15 Overhead Squats (95/65) Absolute 20-minute time cap AFTER PARTY Body Armor 3 Giant Sets: 10 Strict Toes to Bar or Knee to Chest or Knee Ups 15 Dumbbell Bench Press 100…
Warmup Strength/Skill Every two minutes for 12 minutes Perform the following bar complex 1 Three-position snatch 3 Overhead Squats Stay around 70-75% of 1rm max or less if necessary to assure proper mechanics. Then 21-15-9-6-3 reps, for time of: Toes-to-bar Wall Ball, 30/20 lbs* Yes, the balls are heavy. However, if you can’t hit a…
General and Barbell Warmup and Mobility
Then
For Time:
50 Burpees
800m Run
50 Power Snatches 75/55
800m Run
After Party
Carbs then Nap
General and Barbell Warmup and Mobility PRACTICE ROUNDS 1 Round With Lighter Weights: 15 Double Unders 3 Strict Pull-ups 5 Squat Cleans 1 Round With Workout Weights: 10 Double Unders 3 Strict Pull-ups 3 Squat Cleans Then For Time: 100 Double Unders 21 Pull-ups 21 Squat Cleans 95/65 75 Double Unders…
General and Barbell Warmup and Mobility Then 8 Rounds: :20 Seconds Shoulder to Overhead 95/65 :10 Seconds Rest :20 Seconds V Ups :10 Seconds Rest :20 Seconds Seconds Shoulder to Overhead 95/65 :10 Seconds Rest :20 Seconds Push-ups :10 Seconds Rest Again a lot of getting up and down off the floor but that part…
Warmup PRACTICE ROUND 1 Round With Lighter Weights: 5 Thrusters 5 Power Cleans 5 Dumbbell Hops 5 Push Presses 5 Burpees 1 Round With Workout Weights: 3 Thrusters 3 Power Cleans 3 Over-and-Back Bar Hops 3 Push Presses 3 Burpees Then 3 Rounds For Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1…
General and Barbell Warmup and Mobility Strength/Skill Every Minute on the Minute for 10 minutes perform the following: 1 Power Snatch 2 Overhead Squats Do not exceed 75% of 1 rep max. You should be able do descend into the overhead squat without repositioning the feet after the power snatch. Then AMRAP 15: 400 Meter…
Warmup PRACTICE ROUNDS 1 Round With Lighter Weights: 50 Meter Farmers Carry 10 Double Dumbbell Deadlifts 15 AbMat Sit-ups 1 Round With Workout Weights: 30 Meter Farmers Carry 6 Double Dumbbell Deadlifts 9 AbMat Sit-ups Then AMRAP 16: 100 Meter Farmers Carry 50/35 15 Toes to Bar 20 Deadlifts 135/95 After Party Back Squat 3…
On the Minute x 10: 16 Single Arm Russian Kettlebell Swings 24/16 Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 10 Single Arm Kettlebell Strict Presses 24/16 Max Side Plank in Time Remaining (Switch Each Round) Yes, I know there is a lot of getting up and down from…
