Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness…
Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Remember we have 48kg bells! Yes, the same as last week. Then 4 rounds for time of the following: Row 500 meters* 5 Bar Muscle Ups 10 Hang Squat Cleans 155/105 *Don’t wait in line for a rower but substitute a 400m run or 500m…
Strength/Skill
Every minute on the minute for 10 minutes alternating between
3 Power Snatch @ 75%
10 Box Jumps 30/24
Then
5 rounds for time of:
Run 400 meters
10 Alternating one arm Dumbbell Squat Clean 70/50*
Buyout
Go for a run and make it long.
Strength 5 x 5 Work up to 5 rep max Then Tabata Row Calories Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up We have historically done Tabata Something Else which is the same workout without the rows or rest between Tabata…
Strength/Skill Every minute on the minute for 10 minutes alternating between 1 Squat Clean and 3 Front Squats @ 70-80% 10 Bar Facing Burpees Then 12-9-6-3 Toe to bar Squat cleans 185/125 Bar facing burpees 15-minute time cap. Buyout Snatch Pull 3 reps @ 80% 3 reps @ 90% 3 reps @ 100% 3 reps…
Summer Swolestice is in 46 Days. Will you be ready?
Strength
Squat
5 x 5
Work up to 5 rep max
Then
3 rounds of time of:
10 deadlifts, 225/155
30 overhead squats, 75/55
90 double-unders
Time cap: 15 minutes
Buyout
4 x 10 Straight Leg GHD
Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible we have a 48kg kettlebell you know. Then A few of you expressed concern Wednesday that the Rx weights were too light. The idea was to go fast not heavy as it was with Thursdays Randy. Today the idea is to go heavy so if you want…
Strength/Skill
Every minute on the minute for 10 minutes alternating between
3 Power Clean @ 75%
10 Bar Facing Burpees
Then
Randy
75 Snatches 75/55*
*Don’t drop bars
Buyout
Go for a run and make it long.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 155/110 lbs
Bench Press, 95/65 lbs
Squat Clean, 75/55 lbs
Buyout
Bench Press
5 x 8
Work up to 75% of 1 RM
Run 400m between sets weather permitting
Strength/Skill Every minute on the minute for 10 minutes alternating between 1 Squat Snatch and 3 Overhead Squats @ 70-80% 10 Bar Facing Burpees Then For 3 cycles: AMRAP in 5 mins of: 60 Double Unders 20 Alternating Dumbbell Clean & Jerks, 50/35 lbs 10 Pullups 2 mins between each cycle. Buyout Snatch Pull 3 reps @ 70% 3 reps…
