WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will…
16.3 Tomorrow Strength Every 1 min for 10 mins do: 3 Ground to Overhead (Touch & Go anyhow choose weight) 5 Burpees Then 5 rounds for time of: 50 Double Unders* 3 Ground To Overhead anyhow choose weight * Substitute 200 rows if you have any lower extremity issue that would make these difficult Buyout…
Strength/Skill Every 2 Minutes for 10 minutes do the following: 1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex. If you miss more than one rep drop weight Then 3 rounds of: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs…
Strength/Skill Every Minute on the Minute for 8 Minutes 1 Clean & Jerk @ 85% When clock hits 10 minutes perform the following for time: 50 Wall Balls 20/14 Rx+ women shoot 10″ and men to 12″ Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back…
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for time of: Row (calories) Power Snatch, 115/75 lbs Buyout 4XME UB Strict HSPU + ME UB Kipping HSPU (go to just before failure strict, then – without coming off the wall – switch to…
Alternating Every Minute on the Minute for 10 Minutes 30 Seconds RKC Plank 30 Split Jumps Then Alternating Every Minute on the Minute for 10 Minutes Weighted Tempo Strict Pullups (3 counts up – 3 count hold with chin over – 3 counts down) Hollow Arch Then 12-9-6-3 HSPU Muscle Ups Burpee Buyout 4xME L seat…
Working in Teams of Two Complete the Following Run 400 80 Wall balls 20 / 14 lbs Run 400m 80 Pull-ups Run 400m 80 One-legged squats, alternating Run 400m 80 kettlebell snatches 24/16kg On the count of 3-2-1 go both teammates will take off and run 400m. Once BOTH team members complete the team members will complete 80…
WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes,…
Remember 16.2 is tomorrow so train smart Strength/Skill Alternating Every Minute on the Minute for 12 Minutes 3 Power Snatch (pick weight but keep it under 70%) 7 Toe To Bars Then 5 RFT: Power Cleans and Box Jumps 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout…
Strength Every 2 minutes for 10 minutes 3 touch and go clean and jerks work to max weight Immediately after the 10 minute clock runs perform the following 50 bar facing burpees for time Then 2 rounds of: 60 Wall Balls 20/14# (men 10’/women 9′) 12 Muscle-Ups Rest 1:00 between rounds. Go as hard as…
