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Strength/Skill Alternating Every other minute for ten minutes 3 Power Snatch 8 Box Jumps No touch and go set up every rep. Go as heavy as you like without misses. Pressouts are misses. Then Perform the following exercises fight gone bad style. Pull-ups Pushups Toes-to-bar Goblet Squats 24/16kg Rest one minute between rounds. Rx+ =…
Strength Bench Press Wave Load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 5-4-4-3-3-2-1 Then 30 Bodyweight Squats Run 1 mile Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and…
Strength/Skill Alternating Every other minute for twelve minutes 3 Power Clean and Jerks 10 Bar Facing Burpees No touch and go set up every rep. Go as heavy as you can with no misses. Pressouts are misses. Then Squatting Grace 30 Squat Clean and Jerks 135/95 Buyout 5 x 5 Straight Leg GHD Use pvc…
Strength Squat wave load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. Last week this cycle at tempo. 5-4-4-3-3-2-1 Then 2 Rounds For Time of the following: 20 Alternating Dumbbell Snatches 50/35 20 Box…
Working in teams of 2 perform 2 rounds of the following: 30 Overhead Squats 30 Hang Power Clean 30 Shoulder to Overhead 30 Back Squat 30 Bar Facing Burpees Rx = 115/85 After the completion of the second round, both athletes run 800m One athlete works at a time. All reps must be completed before…
Strength Deadlift Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then 400 Run 25 Deadlifts (135/95 lbs) 25 Wall Ball Shots (20/14) 30 Overhead Dumbbell Lunges…
Strength/Skill Alternating Every other minute for ten minutes 3 Squat Snatch 8 Box Jumps No touch and go set up every rep and pause for 3 seconds at the knee. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20…
Strength Bench Press Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air…
Strength/Skill Alternating Every other minute for ten minutes 3 Squat Clean and Jerk 8 Bar Facing Burpees No touch and go set up every rep and pause for 3 seconds at the knee. Go up to but not heavier than 75% of max Rx+ 10 Bar-facing burpees. Or 12 if you can finish 10 in…
Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Burpees 10 Double Dumbbell Thrusters 50/35 10 Pullups Rest Exactly 5 minutes and…
