Strength/Skill Every Minute on the Minute for 7 minutes 2 touch and go power clean @80%* *start at 80 yes 80% and add weight each set until you can’t complete 2 reps rest exactly 3 minutes and proceed to the next section Do as many reps as possible in 90 seconds with 95% of your…
Strength
6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00 between sets
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs*
10 Burpee (Bar Facing)s
25 Double Unders
*please no Rx+ weights on this one. It gets heavy this week!
Buyout
100 banded good mornings
WATCH THIS 1000 TIMES TODAY
3 rounds for QUALITY!!!
30 Second Top Push Ups Hold
30 Second Handstand Hold Against Walls
30 Seconds Hollow Body Hold
Then
100 double under
50 burpee box jump 30/24
25 Handstand push-ups.
Workout of The Day
Fran
Then
Death by shoulder to overhead 115/75
No details necessary. If you don’t know just show up anyway. You’ll understand later.
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Split Jerk @85%*
Then
5 rounds, 30 secs per station, of:
Chest-to-bar Pull-up
Rest
Clean & Jerk, 155/115 lbs
Rest
V-ups
Rest
Buyout
4 x 10 straight leg GHD with barbells
Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Clean and Split Jerk @85% Every working set in the emom should be at 85%. This is a test to see if you can do an honest 85% for 10 singles in 10 minutes without missing. So get as many sets as you can…
Strength Every 2 mins for 14 mins: 5 Back Squats, 80% 1RM Then 5 rounds for time of: 9 Deadlifts, 135 lbs 6 Hang Power Snatches, 135 lbs 3 Overhead Squats, 135 lbs (Rx+ 155/115 Rx++ 185/120) Buyout Take 10 Minutes to determine max distance handstand walks. If you can’t walk on your hands attempt…
Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion. Make sure hips are open in the med ball clean BEFORE you move under the ball. In other words imagine my daughter…
Welcome to our very first Aerobic Capacity workout. Complete as many rounds as possible in 30 mins of: 40 Kettlebell Snatches, 16/12 kg 20 Turkish Get Ups, 16/12 kg 10 Strict Toes To Bars Your goal is to maintain a heart rate of 145 +/- 5 bpm for the entire workout. If you are having…
Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets. Make sure you keep a running clock for your athletes. 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…
