Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Bar Facing Burpees 20 Seconds Rest Then 5 rounds for time of: 10 Pullups 6 Power Cleans 185/125# 12 Box Jumps 30/24 Buyout 4 x 5 Deficit Clean Liftoffs (If you’ve ever been told by your coach that your butt…
Strength/Skill
Squat 5 x 3
Heaviest possible for all 5 sets
Then
Row 1k
20 Squat Snatches 135/95#
Buyout
Bench Press 4 x 3 (heaviest possible)
Triceps Extensions 4 x 8 (heaviest possible while keeping good form)
Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Knee to Elbows 20 Seconds Rest Then With a 20:00 running clock… 1) 12:00 AMRAP of: 30 Double-Unders 15 TTB 15 Clean & Jerks (anyhow) 115/75# 2) With the remainder of the 20:00 clock: Establish a 3 rep ME OHS…
Monday Strength/Skill 1) 4 x 1:00 Double Unders. Rest 60 seconds between rounds AND 5X1/3 Front Squat / Back Squat After a good warmup, perform 1 front squat as close to front squat max as possible then rack the bar and immediately perform 3 back squats with the same weight. Then 5 rounds of: Row 20 Calories*…
Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean 135/95 Ring Dips* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Annie 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each individual benchmark workout.…
Note: Slight changes to original workout because of snow day on the 11th
Strength/Skill
15 Minutes to establish max effort Snatch.
Then
200 Double-Unders
50 Bar Facing Burpees
50 Snatches 95/65#
Buyout
Squat 5 x 5
Use 70% of heaviest weight used on Wednesday
sorry snow day
Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then For time: 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 30 Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 20 C2B Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 10 Bar Muscleups Buyout Bench…
Strength/Skill
EMOM for 10:00 Alternating between:
1 power snatch + 5 overhead squats
7 Toes To Bar
Then
10 rounds of:
10 Burpee Box Jumps 24/20″
20 Russian KBS 32/24kg
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
10000 Kettlebell Swing Challenge Continues. You need to have performed 2664 by the end of the 8th to be on schedule to succeed! Got to have goals! Also, the 8th is the drop-dead day to get a shirt when you sign up for the worldwide wod on the 20th. The first half of the week…
