Bench Press 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Then 3 Rounds For Time 5 Ring Muscle Ups 50 Air Squats Buyout Bench Press 3 x 8 @ 60% 2-0-2 tempo…
Strength/Skill Every 90 seconds for 12 minutes 3 Squat Clean and Split Jerk @ 60-70% No touch and go. Get solid lockouts. Don’t rush. Then Run 800 m 21 Power Cleans, 135/95 lbs 15 Thrusters, 135/95 lbs Run 400 m 15 Power Cleans, 135/95 lbs 12 Thrusters, 135/95 lbs Run 200 m 9 Power…
Strength Squat 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. If you aren’t hitting depth go even slower on the decent and/or drop weight. Then 5 Rounds for time with a 15-minute…
Helton
Three rounds of:
Run 800 meters
30 reps, 50/35 pound double dumbbell squat cleans
30 Burpees
Yes that’s it cap at 35 minutes and spend the rest of the time mobilizing and getting ready for next week.
First For Time: Move, from the ground to overhead any way possible: 7000 lb – men 5000 lb – women You choose the weight, Examples: 52 reps at #135 (men) 37 reps at #135 (women) 74 reps at #95 (men) 52 reps at #95 (women) With 15 minutes on the clock begin the following. Then…
Strength Bench Press 5 x 5 @ 65-70% Then Tabata Dumbbells Deadlift 70/55* Hang Power Clean 50/35 Front Squat 50/35 Push Press 50/35 *Feel Free to scale up the deadlifts as long as the sets are mostly unbroken and one head of the dumbbell touches the ground on every set. Complete all 8 tabata rounds…
Strength/Skill Every 2 minutes on the minute for 10 minutes Run 200* *Warm up well and run at a pace that your post-Murph legs will tolerate. In other words, this is a recovery drill. Then 5 rounds for time of: 10 Overhead Squats 95/65 10 Bar Facing Burpees Buyout 5 x 8 Straight Leg GHD.…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
With a partner for time:
5 Rounds
10 Alternating Dumbbell Snatch 50/35
20 Burpees
Then
4 Rounds
20 Box Jumps 24/20
40 Pull Ups
Then
3 Rounds
Row Calories 30/25
60 Wall Balls 20/14
35 Minute Time Cap
Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Yes, same as last week again. Let’s get really good at these Then Marston Complete as many rounds as possible in 20 mins of: 1 Deadlift, 405/285 lbs* 10 Toes-to-bars 15 Bar Facing Burpees *Do not exceed 90% of 1RM Special Warfare Operator 1st Class…
