Strength/Skill Every 90 seconds for 9 minutes 1 Three Position Squat Snatch Pause 3 seconds at the knee and set the bar down and set up like its super heavy. In other words no touch and go. Wear pulling straps if you have them and get some if you don’t have them.…
Strength/Skill 5 x 5 Overhead Squats Start with weight on the floor or from the rack. Go as heavy as you can keep elbows locked and hit depth. Be careful putting the bar down on your back if lifting out of the rack. Go ahead and drop it and clean it back to…
Strength/Skill Every 90 seconds for 9 minutes. 1 Squatting Macho Man Complex 3 Squat Cleans 3 Front Squats 3 Split Jerks Work to as heavy a weight as you can perform unbroken without pressouts. Then Squatting Randy Savage AMRAP 12: 3 Rounds of Squatting Macho Man (Use…
McGhee Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in Perform in teams of two or three. If you can’t do all the deadlifts unbroken drop weight. Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009…
Strength/Skill Squat 4 x 8 Pause 3 seconds at the bottom of each rep. Weight isn’t important but depth is today. Then Pulling Annie 50-40-30-20-10: Double Unders AbMat Sit-ups After Each Set: 5 Chest to bar pullups OR Muscle-ups 5,4,3,2,1 Buyout 5 x ME Tempo Ring rows…
Strength/Skill Every Minute on the Minute for 10 minutes 3 Squat Cleans from power position How much weight you use isn’t important just fully extend and drop fast under the bar. While this isn’t about going heavy some of you will have to put a little more weight on the bar so…
Strength Bench Press 3 x 10 Light with a one-second pause on the chest. Then Three rounds for time of the following: 12 Alternating Dumbbell Snatches 12 Lateral Burpees Over Dumbbell 50 Double Unders Choose a dumbbell that you can do unbroken for all 3 rounds. Absolute 12 Minute Time Limit…
DELOAD WEEK You won’t see many Rx weights or frankly very many % of 1rm max guidelines. Just have fun and enjoy moving without any stress of performance. Strength/Skill Squat 3 x 10 Light with a one-second pause at the bottom. Warm-up well and make them look good. Good means crease…
Veterans Day 3 Wise Men Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots…
