Strength Every 2 mins for 14 mins: 5 Back Squats, 80% 1RM Then 5 rounds for time of: 9 Deadlifts, 135 lbs 6 Hang Power Snatches, 135 lbs 3 Overhead Squats, 135 lbs (Rx+ 155/115 Rx++ 185/120) Buyout Take 10 Minutes to determine max distance handstand walks. If you can’t walk on your hands attempt…
Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion. Make sure hips are open in the med ball clean BEFORE you move under the ball. In other words imagine my daughter…
Welcome to our very first Aerobic Capacity workout. Complete as many rounds as possible in 30 mins of: 40 Kettlebell Snatches, 16/12 kg 20 Turkish Get Ups, 16/12 kg 10 Strict Toes To Bars Your goal is to maintain a heart rate of 145 +/- 5 bpm for the entire workout. If you are having…
Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets. Make sure you keep a running clock for your athletes. Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12…
Welcome Back From The Winter Ice Storm. I realize some of you that competed will need to back off a little this week so please look at the weeks workouts and scale weight, reps, movements and most of all intensity appropriately. Also this week we start Monday and Wednesday 5:00 bells and Tuesday and Thursday…
Skill
Kipping Handstand Practice (some of you may be ready to take these off the wall)
Then
For time 30-20-10
Ring Rows and Ring Push Ups
This is a final prep workout for the Winter Ice Storm tomorrow. If you’re competing feel free to scale this workout as much as you think you need to for the event tomorrow. Remember that scaling a workout can be in the form of lowering weight (most people stop here but wait there’s a lot…
Strength/Skill
Every 1 min for 10 mins, alternating between:
3 Bar Muscle-ups
10 Toes-to-bars
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpee
Rx+= 135/95
Buyout
4 x 10 Straight leg GHD
Strength Bench Press 4 x 10 keep weight at 60% (or less) if competing in the ice storm. If you haven’t tested the combine workout yet now isn’t the time. If you’re not competing use as heavy weight you can handle for 10 reps. It’s not necessarily a 10 rep max just super heavy for…
Strength/Skill
Every 1 min for 10 mins, alternating between:
5 Overhead Squats, pick load
10 Burpee (Bar Facing)s
Then
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
3 x 5 Drop Snatch. Stay light and be quick
