Strength/Skill Every 2 Minutes for 12 minutes 3 Squat Clean + 3 Jerk working up to 70% 1 RM max Then 3 rounds of: 2 Rope Climbs 15′ 15 OHS 115/75# 1 Rope Climbs 15′ 10 Shoulder to Overhead 115/75# Rest 1:00 between rounds. Buyout 5 x 3 Clean Pull From Block5 x 5 RDL…
Strength Squat 5 x 8 Then 10:00 AMRAP of- 20 Russian KB Swings 32/24kg (Hardstyle Only Please. Single knee bend and bell height must be between belt and sternum) 15 TTB 10 Ring Dips* *Scale to ring pushups, kettlebell deficit pushups or regular pushups. No bands or partial range of motion on the rings. Just…
Strength/Skill 5 sets of the following 3 Front Squat + 1 Jerk working up to 70% of jerk max. Pressouts are misses. Stop adding any weight after any misses. Start with weight in the rack. Then For Time with absolute 20 minute time limit ½ TJ 185/125 bench presses, 10 reps 10 strict pull-ups 135/95…
Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday) Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft…
Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 3 rounds for time of: 100′ Kettlebell Bear Crawl 16/12kg 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Buyout 6 x 3 Snatch…
Strength Every 2:00 for 12:00 3 Pause Front Squats Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement. Going down and continuing to sink and relax into the squat is not a pause. The key is to stay under tension. Then…
Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there. If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible. Yes same as last…
REMEMBER ONLY ONE CLASS ON JULY 4TH. 8:30 AM WITH COACH MARK Strength/Skill Every 2 Minute for 12 Minutes 3 Squat Cleans from Knee Work up to 85% on 5th set and drop to 80 on the last. Keep weight the same if you miss once and drop weight if you miss more than once.…
Working in teams of two perform the following in a you go I go fashion. Karen 150 Wallballs 20/14lbs Then 12000/9000 pounds ground to overhead. Pick weight but choose wisely as you won’t be able to change the weight once loaded* Finish with Karen 150 Wallballs 20/14lbs *Example it you and your teammate choose 135lbs…
