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…
Strength Endurance Deadlift 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1…
Strength Endurance Bench Press 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then 3 Rounds for time of 10 HSPU 10 SDHP 95/65 10 Situps*…
Strength/Skill EMOM for 15 Minutes 1 Snatch Pull + Squat Snatch Start at 70% and build up to 80%* *Don’t rush, no touch and go, set up each rep like it’s a 100%+ effort. Be smooth off the ground and explosive at the pop and overhead. Yes, we usually don’t do this many reps but…
