General Warmup Strength/Skill Take 15 Minutes to build to a heavy complex of: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks All deadlifts touch and go. Do not put the bar down until the complex is complete. Then D.T. 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Afterparty Midline…
General Warmup Then 5 Rounds: 100′ Walking Lunge 30 AbMat Sit-ups 30/21 Assault Bike This workout should take 20-30 minutes with a 30-minute cap Pacing on the bike will be critical, so keep the following in mind when setting a goal of how fast you should move. 50 RPM: ~6 Calories Per Minute 55 RPM:…
General Warmup Then AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 6…
General Warmup and Barbell Technique Mobility Remember that good looking push presses start with great ankle mobility and the great toe to bars require not only good core strength but good mobility in the entire posterior chain mainly lumbar spine and hamstrings. Practice Round 1 Round With Lighter Weight: 5 Deadlifts 5 Toes to Bar…
General Warmup and Barbell Technique Ankle and Hip Mobility Strength 3-Position Power Snatch Build to a Heavy Complex Start high at the pop then just above the knee and then the floor. Pause for a second or two at each position. Don’t touch and go from the floor but also don’t relax before the pull…
AMRAP 12: Max Meter Row [On the 1:00]: 1 Power Clean 115/75 [On the 2:00]: 2 Power Clean 115/75 [On the 3:00]: 3 Power Clean 115/75 [On the 4:00]: 4 Power Clean 115/75 [On the 5:00]: 5 Power Clean 115/75 [On the 6:00]: 6 Power Clean 115/75 [On the 7:00]: 7 Power Clean 115/75 [On…
General Warmup and Mobility
Then
For Time:
800 Meter Run
15-12-9
Front Squats (95/65)
Chest to Pull-ups
800 Meter Run
15-12-9
Thrusters (95/65)
Pull-ups
800 Meter Run
General Warmup Strength/Skill Take 15 Minutes to build to a heavy single of: Deadlift Heavy single does not mean max effort. If you miss you’re done. Practice Round With Workout Weight: 10 AbMat Sit-ups 5 Deadlifts 5 Calorie Bike Then Every 5 Minutes x 5 Rounds: 30 AbMat Sit-ups 15 Deadlifts (185/125) 21/15 Calorie Assault…
General Warmup
Strength
Press
Take 12 minutes to build to a heavy set of 3
Then
AMRAP 15:
30 Strict Presses 75/55
30 Double Unders
30 Wallballs 20/14
30 Double Unders
Afterparty
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Hamstrings
Upper Back
Lower Back
General Warmup
Then
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Snatches 24/16
1 Minute Bike Calories
1 Minute Rest
Afterparty
Kettlebell Swings
10 x 10
Heavy AF
//www.kettlebellkings.com/blog/kettlebell-foundations-the-hardstyle-kettlebell-swing/
