Strength Bench Press 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Then Nancy 5 Rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 8 Dumbbell Bench Presses 4 x 8 Ring Rows (Feet on a box even with the bottom of rings. Elevating the feet…
Strength/Skill Take 15 minutes to perform the following 3 position Squat Clean 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 Squat 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Don’t sacrifice depth in exchange for Rx percentages. Then 800 Meter Run 50 Deadlifts (135/95 lbs) 40 Wall Balls (20/14) 50 Foot Right Hand Overhead DB Lunges (50/35) 50 Foot Right Hand Overhead DB Lunges (50/35) 40 Wall Ball Shots 50…
Working one person at a time in teams of 2 perform the following:
200 Double Unders
90 Sit-ups
80 Wallballs 20/14
70 Burpees
60 Push Press
50 Ring Rows (Feet on a box even with the bottom of rings)
40 Tuck Jumps
30 Snatches 75/55
20 Plank Claps
*10 High Fives or Fist Bumps
Strength Endurance Deadlift 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 estimate…
Strength 4 x 8 Tempo Back Squat @60% Descend for 3 counts and come up as fast as possible yet controlled. Yes, only 60% keep these light keep the prescribed tempo and make depth. Better yet get a partner to count the tempo and to coach you on depth. (Please no participation ata boys or…
Strength Endurance Bench Press 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…
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…
