Working in teams of two for time: Run 800 30 Chest to Bar Pullups 30 Double Unders 30 Deadlifts, 135/95 lbs 30 Handstand Push-ups 30 Box Jumps, 30/24 in 30 Hang Power Cleans, 135/95 lbs 30 Back Squats, 135/95 lbs 30 Dumbbell Thrusters 50/35 lbs (single bell) 30 Shoulder-to-Overheads, 135/95 lbs 30 AbMat Sit-ups…
WORKOUT 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees Rx’d (Rx’d Ages 16-54) 95/65 Scaled (Scaled Ages 16-54) 65/45, may step over bar on burpees Teenagers 14-15 65/45 Scaled Teenagers 14-15 45/35, may step over bar on burpees Masters 55+ 65/45 Scaled Masters 55+ 45/35 may step over bar on…
Strength/Skill Squat 4 x 5 @ 70-75% Perform 50 double unders between sets. This is not for time but does have a 20-minute time cap Then Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpees Buyout Mobilize anything and everything that’s sore or hurts. 20.1 is tonight…
First 3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs 10 Minute Time cap 5 Minute Rest Then 2 Bar Muscle-Ups 2 Cleans (135/95 lb) 2 Bar Muscle-Ups 2 Cleans (155/105 lb) 2 Bar Muscle-Ups 2 Cleans (185/125 lb) 2 Bar Muscle-Ups 2 Cleans (225/145 lb)…
First 8 Minute AMRAP of the following: 10 Air Squats 10 Target Burpees* 10 Handstand Pushups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this poorly and accumulate a bunch of crappy no reps so please slow down (just a little) and make every rep count. *Open…
Strength/Skill Every Minute on the Minute for 10 Minutes. Power Clean & Power Jerk for load: 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 70% Immediately into Front Squats (Power Clean bar from the floor then squat) 2 reps @ 60% 2…
ength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Cleans Odd 10 Bar-facing burpees Then “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups* 10 Hang power cleans, 135/95 *I know it’s been a hard week on our hands so if necessary scale muscle ups to…
Strength/Skill
Bench Press 4 x 5
All sets as heavy as possible.
Then
For time:
25 Pull Ups
50 Dead Lifts 135/95
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 Dumbbell Snatch 50/35
25 Pull Ups
Buyout
Narrow Grip Bench Press 4 x 8
Triceps 4 x 8
Strength/Skill18 Alternating Every other minute for 12 minutes Even 3 Squat Snatch Odd 30 seconds of toe 2 bars Then 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Alternating Dumbbell Snatches, 50/35 lbs 100…
