Strength Squat wave load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. Last week this cycle at tempo. 5-4-4-3-3-2-1 Then 2 Rounds For Time of the following: 20 Alternating Dumbbell Snatches 50/35 20 Box…
Working in teams of 2 perform 2 rounds of the following: 30 Overhead Squats 30 Hang Power Clean 30 Shoulder to Overhead 30 Back Squat 30 Bar Facing Burpees Rx = 115/85 After the completion of the second round, both athletes run 800m One athlete works at a time. All reps must be completed before…
Strength Deadlift Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then 400 Run 25 Deadlifts (135/95 lbs) 25 Wall Ball Shots (20/14) 30 Overhead Dumbbell Lunges…
Strength/Skill Alternating Every other minute for ten minutes 3 Squat Snatch 8 Box Jumps No touch and go set up every rep and pause for 3 seconds at the knee. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20…
Strength Bench Press Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air…
Strength/Skill Alternating Every other minute for ten minutes 3 Squat Clean and Jerk 8 Bar Facing Burpees No touch and go set up every rep and pause for 3 seconds at the knee. Go up to but not heavier than 75% of max Rx+ 10 Bar-facing burpees. Or 12 if you can finish 10 in…
Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Burpees 10 Double Dumbbell Thrusters 50/35 10 Pullups Rest Exactly 5 minutes and…
For Time With a Partner
100 Double Unders
90 Split Jumps
80 AbMat Sit-ups
70 Air Squats
60 Russian Kettlebell Swings, 24/16 kg
50 Medicine Ball Cleans, 20/14 lbs
40 Push-ups
30 Row Calories
20 Pull-ups
10 Handstand Push-ups
6 Ring Muscle Ups
30 Minute time limit
Then
Death By 10 Meters
Strength Deadlift Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then Hope 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1 min…
Strength/Skill Alternating Every other minute for ten minutes 3 Pause Squat Snatch 8 Box Jumps No touch and go set up every rep and pause for 3 seconds at the knee. Then Split Group into two groups where group A does one workout A and the other does B and at…
