Strength/Skill Squat waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Then Go as fast as possible without pacing yourself. Rest exactly 90 seconds between sets. 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU 4)…
Strength/Skill Bench Press waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Start heavier than last week. Then Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each…
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Snatch + 4 Overhead Squat 10 Knees To Elbows Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 8 x 2 Power Snatch From Blocks Not exactly EMOM but go as close to every minute as possible. In…
Strength
Take 20 minutes to determine a 1RM of the following
Thruster*
*Start with the bar in the rack
Then
“Heavy Fran”
21-15-9 of:
Thrusters 135/95#
C2B Pullups
Buyout
Stretch and mobilize for Saturday or 4 x 8 Thrusters from the rack.
Linda is tomorrows workout!
Strength/Skill
EMOM 10 Minutes
5 muscle snatches from mid thigh
Use straps
Then
For time:
Run, 800 m
30 Snatches, 135/95 lbs
Run, 800 m
Capacity Buyout
30:00 AMRAP with HR @ 140 BPM of:
Run 400
15 Strict TTB
200’ Dual KB Front Rack Carry 24/16kg
15 Ring Rows (feet even with rings)
Strength/Skill Squat waveload of: 5,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 5 rep max and start waveload from there. Then 7 rounds of: 9 Bar Facing Burpees 7 Power Cleans 135/95# 5 Front Squats 135/95# 3 Push Jerks 135/95# Rest 1:00 between rounds with an absolute time cap of…
Strength/Skill EMOM for 10 minutes perform the following 100m Sprint* *Sprint the 100 jog back to the starting line and wait for the top of the minute and go again. Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10 Bar Facing Burpees 10 Toes-to-bars Buyout Bench Press waveload of: 5,5,4,4,3,2,1 reps EMOM for…
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armor. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
Strength/Skill Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 Sumo Deadlift High Pull, 75/55 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1…
