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…
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…
Skill
Levers and their progressions
Then
20 Lateral Push Ups
Row 500
15 Wide Push Ups
Row 500
10 Narrow Push Ups
Row 500
10 Plyometric Push Up
Buyout
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…
