Strength/Skill
Bench Press 5 x 3
Last week of sets of 3s.
Then
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
115/75 pound Push press, 12 reps
9 Toes-to-bar
Buyout
Narrow Grip Bench Press 4 x 8
Triceps 4 x 8
Strength/Skill
Every Minute on the Minute for 8 Minutes
1 Squat Snatch from the high hang or power position
Choose weight, move fast and get under the bar
Then
21-15-9 reps
Dumbbell Hang Squat Clean, 50/35 lbs
Handstand Push Up*
*Scale to push press 95/65
Buyout
Row 2000m
Strength/Skill Squat 5 x 3 All sets heavy as possible. Last week of sets of 3s. Then 2 Rounds of the following: :60 Max Wallballs 30/20 to 10/9 :60 Rest :60 Max Chest to Bar :60 Rest :60 Max Thrusters 95/65lbs :60 Rest :60 Max Row for Calories :60 Rest Then Buyout 4 x 8…
Strength/Skill Front Squat 5 x 3 All sets as heavy as possible Then From 0:00-7:00, 2 Rounds of: 10 Overhead Squats (95/65 lb) 10 Toes-to-Bars Remaining Time: Max Snatches (95/65 lb) 2 minutes Rest From 9:00-16:00, 2 Rounds of: 10 Front Squats (95/65 lb) 10 Pull-Ups Remaining Time: Max Cleans (95/65 lb) Buyout Row’d Royalty…
Strength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Cleans Odd 10 Bar facing burpees Then “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans, 135/95 Buyout 4 x ME Strict Pull-ups or Muscle-Ups Use a spotter or if you can do more than 10 add weight…
Strength/Skill Bench Press 5 x 3 All sets as heavy as possible. Then For time: 25 Pull Ups 50 Dead Lifts 135/95 50 Push Ups 50 Box Jumps 24/20 50 Floor Wipers 135/95 (Bar can start on the floor or in the rack) 50 Kettlebell Clean & Press 35/25 (these are dead cleans from the…
Strength/Skill Every Minute on the Minute for 8 Minutes 1 Squat Snatch from the high hang or power position Choose weight and move quick and get under the bar Then 3 Rounds for time of the following: 15 Chest 2 Bar Pull-ups 12 Lateral Burpees over Bar 9 Hang Power Snatch 95/65 Buyout Row’d Royalty…
Strength/Skill Squat 5 x 3 All sets as heavy as possible. Then Macho Man Every Minute on the Minute for 10 Minutes 3 x Power Clean 115/75 3 x Front Squat 3 x Jerks *You are done when you can no longer complete all 9 reps in a minute. Your score is total reps *After…
One more time: First Working in teams of 2 Perform as many rounds as possible in 12 minutes of the following: 30 Pull-ups 30 Toe 2 Bars 30 Handstand push-ups 100 Squats Divide work as desired and scale handstand pushups to 15 wall walks Rest Exactly 8 minutes then perform the following with the same…
Strength/Skill Front Squat 5 x 5 All sets heavy as possible Then Air Force For time, with 4 Burpees every min on the min: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 Buyout Mobilize and Stretch for Tomorrow Weather permitting go for…
