Strength
Press 5 x 5
Then
15-12-9 reps, for time of:
Thruster, 95/65 lbs
Pull-ups
Rest 5 Minutes
12-9-6 reps, for time of:
Thruster, 95/65 lbs
Chest to Bar Pull-ups
Rest 5 Minutes
9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Muscle-ups
Buyout
Annie
50-40-30-20-10
Double Unders
Ab Mat Situps
Strength
Deadlift 5-5-5-5-5
Then
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Power Clean (Touch & Go)s, 60% 1RM
10 Box Jumps, 24/20 in
Then
Lizzy
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip
Buyout
4 x 5 Skin the Cat
4 x 10 hanging hollow arch
Strength Bench Press 5 x 5 Work up to 5 rep max effort Then 3 rounds for time of: Handstand Walk, 50 ft * 25 Overhead Lunges, 75/55 lbs 25 Thrusters, 75/55 lbs *Scale Handstand walks to any of the following Handstand holds 90 seconds Hamstring Handstand Stretch on box 90 seconds Planks 90 seconds…
Strength
Back Squat 5-5-5-5-5
Work up to max effort set of 5.
Then
5 rounds for time of:
5 Power Snatch (Touch & Go)s, 115/75 lbs *
10 Burpee
* 5 burpee penalty for any unbroken sets or dropped bars.
Then
Box Shoulder Stretch 4×0:20
2×0:30 Inverted Hollow Hold on Bar
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there…
Fight Gone Bad
Strength
Back Squat 5×8 at 60% 1RM
Then
10 rounds for time of:
5 Deadlifts, 185/125 lbs
10 Toes-to-bars
Buyout
4 x 20 Straight Leg Banded GHD
Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…
Strength
Bench Press 5 x 8 at 50-60%
Then
Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in
Buyout
Narrow Grip Bench Press 4 x 10
Bent over rows 4 x 10
