Every 1 min for 10 mins:
Dynamic Effort Upper Body Bench Press With Band 6×3 at 60% 1RM Do 2 sets with each grip. Ring Rows with False Grip 4 x 10 Then: For time: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15 Pull-ups 15 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 9 Pull-ups 9 Shoulder-to-Overheads, 115/75 lbs 2 Rope…
For time: Walking Lunge, 100 ft 50 Push-ups 50 Double Unders 25 Knees To Elbows 5 Rope Climbs, 15 ft 50 Box Jump (24 In.)s 25 Overhead Squats, 65 lbs 25 Pull Up (L)s 50 Sit-up (standard)s Buyout Death By Burpees With a continuously running clock perform: 1 Burpee in the first 1 min, 2…
Dynamic Effort Lower Body
Back Squat 10×2 at 65% 1RM
Banded Deadlift 10×1 at 50% 1RM
Then
5 rounds for time of:
40 Double Unders
5 Handstand Push-ups
7 Push Press, 135/95 lbs
9 Toes-to-bars
Buyout
5×20 Good Morning with Bar
Every 1 min for 10 mins do: 1 Squat Clean, 80% 1RM 2 Hang Squat Cleans, 80% 1RM Then: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s…
Happy New Year
Max Effort Upper Body
Push Jerk : 1 Rep Max
Tate Press 4×10
Then:
Complete as many rounds as possible in 10 mins of:
1/2 Gasser
10 Ring Dips
10 Box Jumps, 30/24 in
Buyout
4×20 Triceps rollbacks
3×10 alternating kettlebell sotts press
Every 1 min for 10 mins:
2 Clean & Jerks, 90% 1RM
Deficit Clean Lift Off 10-10-10-10-10
Then:
3 rounds for time of:
7 Jerks, 115/75 lbs
7 Toes-to-bars
50 Double Unders
Buyout
Kettlebell Goblet Squat 10-10-10-10
(Hold Bottom for 2 seconds on every rep)
HAPPY NEW YEAR!!
Max Effort Lower Body
Deadlift 4″ Block : 1 Rep Max
Then:
21-15-9 reps, for time of:
Back Squat, 1x bodyweight
Deadlift, 1x bodyweight
Burpees
Buyout
Straight Leg GHD 4×20
Banded Hamstring Curls 100 reps
Morrison U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is…
Max Effort Lower Body
Sumo Deadlift : 1 Rep Max
Snatch Grip Deadlift 3×10
Then:
Power Elizabeth
