Strength/Skill Bench Press 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: 95% is 95% not 100% or more. In this case, it’s far better to leave knowing there was more in the tank wondering what you could have done that actually testing yourself with 100%…
Strength Squat 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including pressouts) do not increase weight and don’t add weight until all reps in the set are successful. If the final sets are misses drop weight until…
Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Snatch from the floor, pick load, no misses no pressouts. Bar loads are as follows 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including pressouts) do…
Working in teams of 2 perform the following.
50 Back Squats, 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 135/95 lbs
50 Front Squats, 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 95/65 lbs
50 Overhead Squats, 95/65 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 95/65 lbs
Rx on the squats are from the floor.
Strength/Skill Every 90 seconds for 9 minutes 3 Power Clean and Split Jerk from the knee position, pick load, no misses no pressouts. In other words, jerk each clean. Drop Bar and reset if your grip is failing. Then Diane 21 15 9 Deadlifts 225/155 Handstand Pushups Scaled Deadlifts 185/125 Pushups Buttercups Deadlifts 135/95 Pushups…
Strength/Skill Perform as many rounds as possible in 7 minutes of the following: Javorek Dumbbell Complex #1 Dumbbell Upright Row x 6 Dumbbell High Pull Snatch x 6 Dumbbell Thruster x 6 Dumbbell Bent Over Row x 6 Dumbbell High Pull Snatch x 6 Rest :30 between sets. Remember these are not for time just keep…
Strength/Skill
5 x 5 Bench Press, heaviest possible on all 5 sets
Then
5 rounds, 3 mins each of:
15 Hang Squat Snatch 95/65
Max reps in time remaining, Pull-ups
Rest 1 minute between rounds
Buyout
4 x 8 Narrow Grip Bench
4 x 8 Triceps cable push downs
Strength/Skill
Squat 4 x 5 heaviest possible on all 4 sets.
Then
15 Power Cleans 155/105#
50 Double-Unders
12 Power Cleans 155/105#
50 Double-Unders
9 Power Cleans 155/105#
50 Double-Unders
Buyout
As many rounds as possible in 12 minutes of:
10 Squats 185/125
Run 200m or Row 250
Strength/Skill
Every 90 seconds for 9 minutes
3 Full Squat Snatch from the knee position, pick load, no misses no pressouts. Wear pulling straps.
Then
Run 800m
50 Russian KB Swings 32/24kg
Immediately followed by
50 Clean & Jerks 95/65#
Buyout
4 x 8 Straight Leg GHD
4 x 8 Bent over rows
Dork 6 rounds for time of: 60 Double Unders 30 American Kettlebell Swings, 24/16* 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a…
