Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. (yes we did this last week) Then 12:00 AMRAP of: 10 Med Ball Cleans 20/14 15 TTB 50 Double-Unders Scaled 12:00 AMRAP of: 10 Med Ball Cleans 14/10/8 15 knee raises 100…
Every 1:30 for 12 minutes 3 second pause squat snatch from the knee* Lift from floor, pause 3 seconds at the knee and go. After each lift return the bar to the floor. No touch and go. No lockouts. Then 5 rounds of: 12 Hang Power Snatches 75/55# 10 C2B Pullups 8 Bar Facing Burpees Buyout…
The Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40/20-lb. dumbbell (sub 16/12kg kettlebell please don’t scale up) Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps…
Strength/Skill Every 1:30 for… 1 Squat Clean & Split Jerk Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. This is not about getting a max pr BUT its to lift…
Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. Then 15 minute AMRAP of: 10 Strict HSPU 50′ Kettlebell Overhead Walking Lunge (right arm) 24/16kg 15 TTB 50′ Kettlebell Overhead Walking Lunge (left arm) 24/16kg SCALED 10 Stinkbugs or 5 wall…
Strength/Skill Every 2 mins for 12 mins do: 1 3 Position Squat Clean and 1 Split Jerk Work as heavy as possible but no pressouts. Work as heavy as possible without any misses. Again pressouts are as much of a miss as not being able to budge the bar off the floor. Unless there is…
Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. Then For time: 25 Double Unders 20 Kettlebell Snatch (one arm – L)s, 24/16 kg 20 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders 15 Kettlebell Snatch (one arm…
Strength/Skill Every 2 mins for 12 mins: 3 Position Squat Snatch, pick load You will most likely be limited by the amount of weight you can handle from the power position. Remember in the power position knees are out and forward and shoulders stay behind the bar. Work as heavy as possible but don’t add…
For time:
100 Power Cleans, 155/105 lbs
Starting at 3,2,1 GO perform 5 burpees every minute on the minute until 100 power cleans are complete.
Options are alternate minutes with a partner.
IF you choose to do the workout with a partner feel free to scale up the weight.
Strength/Skill EMOM 1 Squat Snatch. Begin @ 60% of 1RM – add 15/10# each minute until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. I.E. 2 misses @ 245, hit 230# on the next minute for a double, the next minute…
