Strength/Skill Take 15 minutes to perform the following 3 position Squat Snatch 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…
Strength Endurance Back Squat 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to…
The Festivus is rapidly approaching and the deadline for entry is 4/20. It seems that every time there is a Festivus there are always people who didn’t sign up but after watching or judging the event almost always say, “Wow I could have done those workouts!” So give these a shot today and go sign…
Strength Endurance Deadlift 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1…
Strength Endurance Bench Press 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then 3 Rounds for time of 10 HSPU 10 SDHP 95/65 10 Situps*…
Strength/Skill EMOM for 15 Minutes 1 Snatch Pull + Squat Snatch Start at 70% and build up to 80%* *Don’t rush, no touch and go, set up each rep like it’s a 100%+ effort. Be smooth off the ground and explosive at the pop and overhead. Yes, we usually don’t do this many reps but…
Kalsu For time: 100 Thrusters 135/95 Every 1 min (starting at 0:00) complete 5 Burpees. OK April Fools Here’s the actual workout of the day. Strength Endurance Squat 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several…
First
20 Minitue AMRAP (with a Partner)
20 Burpees
20 Front Squats 115/75
20 Knee To Elbows
20 Snatches 115/75
Work one person at a time and divide the work based on skill and fitness levels.
Then
Death By 10 Meters.
Strength Endurance
Deadlift 4 x 10 @ 60%
Then
21-15-9 reps, for time of:
Wall Ball, 30/20 lbs, 10/9 ft
Power Clean, 135/95 lbs
Buyout
4 x 10 Straight Leg GHD
4 x 10 Reverse Hyperextensions
Strength Endurance
Every 2 Minutes for 12 Minutes
1 Javorek Barbell Complex II
Then
10 rounds for time of:
Run, 200 m
20 Dumbbell Snatches, 50/35 lbs
Buyout
Gymnasty Holds
4 Rounds of
:30 Work and :30 Rest of the following movements
Handstand Holds
Chest to Bar Holds
L Seat Holds
