Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Clean & Push Jerks, 60% 1RM* 20 Split Jumps * Increase weight 10-20 pounds per set up to no more than 85% Then 5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 20 Split Jumps Buyout 4 x 15 Straight Leg GHD…
Strength Wendler Squat Week 4 Deload 5 @ 40%, 5 @ 50%, 5 @ 60% Yes this will feel very light compared to the last few weeks but focus on range of motion and exquisite technique Then Run 800m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run 800m Buyout Squat 4 x…
Strength
Strength/Skill Knees To Elbows : 8 x 30 seconds of work / 30 seconds of rest Then 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Ring Support Holds : 3x Max time (focus on shoulder position and maintainance of hollow body) Rx+ Ring…
Strength Wendler Bench Press: Week 3 5 at 75% 3 at 85% 1+ at 95%* *Remember that the goal is to AMRAP at 95% not to get a pr even though some of you will. Then 21-15-9 reps, for time of: Handstand Push-up Front Squat, 155/115 lbs * Burpees * Rx is off the floor…
Strength/Skill 4 Rounds of the following 1 minute max effort pull ups 30 seconds rest Make a goal of getting as many reps as possible. Once you can’t get anymore pull ups jump to the bar and hold at either chest or chin until the minute expires. Then 4 Rounds of the following 8 overhead…
Strength Wendler Back Squat: Week 3 5 reps @ 75% of 1RM 3 reps @ 85% 1+ reps @ 95% of 1RM* *Depending on what weight you work off of this may be a PR but the real goal is AMRAP @95% Then 3 rounds for time of: 12 Push Up (Rings)s 9 Toes To…
“TOE JAM” 20 min AMRAP Partner A – Run 400m Partner B – Complete as many rounds as possible of the following while Partner A is running 3 TOE TO BAR 6 Wall balls 9 double Unders switch when partner a is complete with the run and score is total number of reps plus distance run! Blame Coach…
