Strength 5X5 Front Squats – work to a 5rm, rest 90 seconds. 5X5 Bent Over Rows – heaviest possible, rest 90 seconds. Then Complete as many rounds as possible in 12 mins of: 30 Double Unders 10 Burpee Box Jump Overs, 30/24 in 10 Handstand Push-ups Buyout 5X2 Snatch High-Pulls off blocks – Tuesday Capacity…
Strength/Skill EMOM 10 Minutes 1 squat snatch @ 85%. Do this if you are repeating 16.1 or not. Then 3 rounds of: 2:00 max effort Row for Calories 1:00 max effort TTB 1:00 max effort Thrusters 105/70# Rest 2:00 between rounds Since we’ve had calorie rows in the last 2 opens we should expect to…
Levers and their progressions
20 Lateral Push Ups
15 Wide Push Ups
10 Narrow Push Ups
10 Plyometric Push Up
Run 1 Mile
Working in teams of 2 complete the following for time.
Divide work anyway in any fashion and one person at a time.
Partners switch when a set is broken either planned or not.
140 snatches (75 / 55 lb.)
15 rope climbs
80 thrusters (115 / 75 lb.)
WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out…
Strength EMOM for 10 minutes of 3 Cleans + 1 Jerk @ 60% Its very light on purpose the open starts tomorrow. Then Alternating EMOM for 21 minutes of 12 Row for Calories 12 Wall Balls 20/14# (10′ men/9′ women) 10 TTB Overall intensity should be at around 70%. Save it for 16.1 tomorrow. If…
Strength/Skill Every 1 min for 14 mins, alternating between 10 Power Snatch @ 75/55* 10 Bar Facing Burpees *Feel free to go heavier but only if you can complete all 10 reps in the minute drop if you can’t Then Every 1 min for 20 mins, alternating between: 10 Thrusters, 115/75 lbs 10 Chest-to-bar Pull-ups…
Strength/Skill Alt EMOM 10 mins: Toes-to-bars and Handstand Push-ups Every 1 min for 10 mins, alternating between: Toes-to-bar Handstand Push-up Then 10 Rounds of: 7 Deadlifts 185/125# 11 Box Jump Overs 24/20″ Rest 30 seconds after each round Buyout Deficit Snatch lift off 4 x 5. No percentage but only as heavy as you can…
Strength/Skill 15:00 to establish a 1RM Clean & Jerk* *If you miss once please try again if it was close. If you miss twice you’re done. Then 9 Muscle-Ups 9 Hang Power Cleans 185/125# 20 Calorie Row 7 Muscle-Ups 7 Hang Power Cleans 185/125# 20 Calorie Row 5 Muscle-Ups 5 Hang Power Cleans 185/125# 20…
Bridge Up on the floor
Skin the Cat Rings
Accumulate 3 total minutes of handstand holds
Rest 1 Minute then
6 minute amrap of
10 Box Jumps
10 Knee to Elbows
Continue to practice pullovers.