Strength/Skill Squat Snatch Take 15 Minutes of singles working up to an opening attempt at the KS State. Please don’t max just because you feel good or just want to test it. An opening attempt is a weight that you are 99% sure you will make. The other 1% provides for the possibility of…
Strength Back Squat Take 15 Minutes to establish a 3 rep max. Get spotters and get range of motion. It ain’t a rep if it ain’t deep enough. No one rep maxes no matter how awesome you feel. Then Complete as many rounds as possible in 14 minutes of: 50 Double Unders 40 Row…
Strength/Skill Squat Clean from Knee Every 2 Minutes for 12 Minutes Sets of 3 starting at 60% and working to 90% on the 5th set dropping to 80% on the 6th. Then In 12 mins do: As many Wall Balls as possible, 20/14 lbs, 10/9 ft, in 4 mins then in the remaining time, AMRAP…
Strength/Skill Squat Snatch from Knee Every 2 Minutes for 12 Minutes Sets of 3 starting at 60% and working to 90% on the 5th set dropping to 80% on the 6th. Then Air Force For time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front…
Team Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters. Team Flow: Working in teams of 2 Women and 2 Men proceed as follows: At the start female teammate number 1 begins performing thrusters. When the clock reaches 1 minute the same athlete performs 5 burpees…
Workout of The Day 10 rounds for time of: 5 Pull-ups 5 Push-ups When the clock says 10 minutes move on to the following. 4 x 400m Run Rest exactly 4 minutes between intervals. Run each interval as hard as possible. The goal is to test recovery and work capacity so the goal is to…
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Jerk @60%
Then
5 rounds for time of: 10 Burpee Box Jumps, 24/20 in
20 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Back Squat 5×5 at 75% 1RM
Strength/Skill
Every 2 Minutes for 10 Minutes
5 Squat Cleans @ 65% + 1 Jerk
*No press outs.
Then
8 Minute AMRAP
10 SDLHP 75/55
10 Pushups
Buyout
3 x 10 Good Morning 30% of Squat or Deadlift whichever is lighter
Strength/Skill
EMOM 10 Minutes
1 Squat Snatch @ 70%*
*Please it’s a deload week 70% is 70% no matter how good you feel and how bad you just “want to see where you are”
Then
Randy
For Time
75 Snatches 75/55 lbs
Buyout
Squat 5 x 5
Work up to but no heavier than 75%
Only 5 weeks until KS State Weightlifting Championships. Last week was some heavy stuff so the loads will be a little lighter as a deload before the final push for KS State. However this presents a challenge in programming because the Hero Challenge is on in 8 so the WOD volume and and time domains need to…
