Strength
Back Squat 8-8-8-8
Second gut check this week. Deep and heavy as possible
Then
Every Minute on the Minute for 20 Minutes:
12 Burpees every even minute
12 Wall Balls every odd minute
Buyout
4×10 Front Squat
4×10 Bent over rows
Strength/Skill Every 2 mins for 12 mins do: 3 Power Cleans, 70% 1RM 3 Front Squats, 70% 1RM 3 Jerks, 70% 1RM 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 Toes-to-bars 9 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 15…
Strength Squat 4×12 * * This should be a total gut check. If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light. Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…
In 12 Minutes determine
Snatch 1 rep max
In 12 Minutes determine
Clean and Jerk 1 rep max
Then
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Strength/Skill
Every Minute on the minute for 10 minutes
1 Power Snatch @ 65-75%
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpees
Then
4 x 1 minute handstand holds
Strength
Overhead Squat 8×1 at 75% 1RM
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Hollow and Arch body work
Strength/Skill
Every Minute on the minute for 10 minutes:
1 power clean and jerk @65-70%
Then:
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
100 situps
The Winter Ice Storm starts this Saturday the 6th. This week is written as a deload cycle for a weekend competition. If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday. Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…
Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…
Strength
Deadlift
5 @ 75%
3 @ 85%
1 2 95%
Then
21-15-9
Overhead Squats 95/65
Pullups
Buyout
Ring rows or ring to chest pull ups
4 x ME
