Strength/Skill 5 x 8 Squat Use last Thursdays Weight and take no more than 90 seconds between sets. Then 3 rounds for time of: 10 DB Snatches (alternating) 70/50# 50′ OH Dumbbell Walking Lunge 15 C2B Pullups Then 10 Minute AMRAP 200′ Shuttle Run (50′ down/50′ back) 10 C2B Pullups Buyout 4 x ME Weighted…
“Gobbler” For time: Run, 200 m 100 Double Unders Run, 200 m 100 AbMat Sit-ups Run, 200 m 100 Pull-ups Run, 200 m 100 Wall Balls, 20/14 lbs Run, 200 m 100 Burpees Run, 200 m 100 Kettlebell Snatches, 24/16 kg* Run, 200 m Plank Hold, 1:40 Run, 200 m 100 Knees To Elbows With…
Strength Bench Press Waveload Every Minute on the minute perform the following sets. 5-5-4-4-3-3-2-2 Warm up to a max set of 5 then keep that weight for the same weight for the remainder of the emom. Then Every 2:00 for 6 rounds 5 Clean & Jerks 135/95# 8 Bar Facing Burpees Every 2:00 beginning at 14:00…
Strength/Skill 5 x 5 Squat Do these heavy as possible but do not rest more than 90 seconds between sets. If you have to take more than 90 seconds between sets or you aren’t hitting depth it’s too heavy. Note to our stronger people: While it takes more time for a person to warm up…
Strength/Skill Every 90 seconds for 9 Minutes: 2 Power Snatch 1 Squat Snatch 2 Overhead Squat Perform the entire complex touch and go and work to a max for the complex. No misses and pressouts are misses Then 4 rounds for time of: 20 Wall Balls 20/14 14 Box Jump Overs 24/20″ Rx+ 30/20 and…
Warmup Fran 21 15 9 Thrusters 95/65 Pullups Absolute 10 Minute Time Limit Then at 20 minutes perform the following Tommy V For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft Senior Chief Petty Officer Thomas…
Strength/Skill
4 x 8 Squat
Use 80% of Tuesday’s weight
Then
3 rounds for time of:
10 Hang Cleans, 115/75 lbs
25 Push-ups
Buyout
Mobilize for Saturday
Strength/Skill
Alternating Every Other Minute on the Minute
5 Touch and Go Deadlifts 75%
10 Dumbbell Box Step Ups 35/20 and 24/20
Then
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Box Jumps
Buyout
10 x 10 Russian Kettlebell Swings Heavy as possible.
Bench Press Waveload Every Minute on the minute perform the following sets. 8-7-6-5-4-3-2-1 Warm up to a max set of 8 then keep that weight for the remainder of the emom. Note: This is not a classic ladder with decreasing reps and increasing weight. It’s meant to be on the minute with the same weight…
Strength/Skill 5 x 8 Squat Keep these at moderate weight and make them look good Then 9 OHS @ 155/105 42 Double Unders 15 OHS @ 135/95 42 Double Unders 21 OHS @ 95/65 42 Double Unders The overhead squats must all start from the floor. If you can’t get the weight overhead from the…
