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…
Warmup Squat Clinic Then AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter Run 40 Air Squats, 30 Double Unders, 200 Meter Run 50 Air Squats, 30 Double Unders, 200 Meter Run After…
Warmup Practice Round 1 Round With Lighter Weights: 6 Alternating Dumbbell Power Snatches 6 Push-ups 6 Alternating Dumbbell Hang Clean and Jerks 6 Burpees 1 Round With Workout Weights: 4 Alternating Dumbbell Power Snatches 4 Push-ups 4 Alternating Dumbbell Hang Clean and Jerks 4 Burpees Then 30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into……
