Strength/Skill 1) Every 1:30 for 6:00 (5 total sets) 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then…
Workout of the Day For Time in Teams of 2 Run, 800m 40 Pull-ups Ground To Overhead, 12000/9000 lbs 40 Pull-ups Run, 800 m Both athletes run 800 Split pullups anyway necessary. If one runner returns before the next the person done the first one back can start with the pull ups on their own.…
Strength Deadlift 5@40%, 5@50%, 5@60% Lift from ground at normal speed and take 4 counts to lower back to the deck Then Complete as many rounds as possible in 10 mins of: 50 Thrusters, 65/45 lbs 50 Burpees Rest Exactly One Minute THEN Complete as many rounds as possible in 5 mins of: 20 Thrusters,…
Strength/Skill
Every 1 min for 10 mins, alternating between:
Knees To Elbow, 30 secs
Box Jump, 24/20 in, 30 secs
Then
5 rounds for time of:
Sprint, 200 m
1 Rope Climb (Legless)
5 Hang Power Snatches, 115/75 lbs
Buyout
4 x max effort L seat holds
Strength
Bench Press
5@40, 5@50, 5@60%
Do 3 counts on the decent 3 count pause on chest and regular speed up
Then
21-15-9 reps, for time of:
Sumo Deadlift High Pull, 95 lbs
Shoulder to Overhead, 95 lbs
Overhead Squat, 95 lbs
Buyout
4 x 10 Bent over rows
4 x 10 triceps extensions
Strength/Skill
Every 1 min for 10 mins, alternating between:
Toes-to-bar, 30 secs max effort
Burpees, 30 secs max effort
Then
5 rounds for time of:
6 Clean & Jerks, 135/95 lbs
20 Split Jumps
Buyout
4 x 10 Straight Leg GHD with bar
This is a deload week. Nothing super heavy but tons of cardio and gymnasty stuff. Strength Back Squat* 5 at 40% 5 at 50% 5 at 60% 1RM *Take 4 seconds on the decent hold 3 at the bottom and come up regular speed. Then Run, 800 m 20 Knees To Elbows 50 Burpees 20…
Strength
Press
5 @ 75%, 3 @ 85%, 1+ @ 95%
Then
Rene
7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.
Team options to be announced during class.
Buyout
4 x 10 press
Strength
Deadlift
3 at 75%
3 at 85%
3+ at 95% 1RM*
Goal isn’t a PR but AMRAP at 95%
Then
Strength/Skill Drop Snatch 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Lift bar from rack. Rest as needed between sets. Remember this is a Drop Snatch not a Snatch Balance so absolutely no bump from legs to get started. Then Randy 75 Power Snatches, 75/55 lbs Buyout 4 x 10 Straight Leg GHD…
