Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Deadlift Dropped bars, shoulders finishing in front of the bar, hips not fully open and hitching are all examples of failed lifts Then 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups Buyout 4 x 10 Good Morning @ 30%…
Strength/Skill 1) EMOM for 5:00 – 2 Touch and Go Snatch @ 85% *Rest 1:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Snatch @ 90% (5 total reps) Then Complete as Many Rounds as Possible In 20 Minutes of the Following 4 T&G Power Clean & Push Jerks (Begin @…
Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Bench Press Please use spotters. Uneven lockouts, butt off the bench and feet breaking contact with the floor are failed lifts. Then 7 OHS 135/95# 21 Box Jump 30/24 14 OHS 135/95# 21 Box Jump 30/24 21 OHS 135/95# 21 Box…
Strength/Skill 1) EMOM for 5:00 – 2 Touch and Go Squat Clean & Jerks @ 85% *Rest 1:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Clean & Jerk @ 90% (5 total reps) Then Every 3 minutes for as long as possible complete: From 0:00-3:00 15-ft. rope climb, 2 ascents…
Becca Swanson – Squat, 843 lbs Max Effort Week Take 20 Minutes to determine a 1 Rep Max Effort in the following Back Squat Please use spotters and don’t cut depth. Remember that if you have to ask it probably wasn’t deep enough and not a good lift. Then 1) For time: 30 Burpee Box…
Strength
Wendler Press Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Kelly (weather depending)
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU (regionals standard) (scale to regular pushups) 4) :30 ME Power Cleans 135/95# 5) 1:00 ME Wall Balls 20/14# (12’/10′) (scale weight before height) Rest 30…
Happy Thanksgiving. Remember only one class today at 8am. The GOBBLER For time with a partner: 200 m run (together) 100 double unders 200 m run 100 ab mat sit-ups 200 m run 100 pull-ups 200 m run 100 wall balls 20/14 200 m run 100 burpees 200 m run 100 American KB swings 55/35…
Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds for time with an absolute 10 minute time cap: 4 muscle-ups (or C2B Pullups) 7 handstand push-ups (or scaled to regular pushups) 20 kettlebell snatches 24/16kg When the clock hits 14 minutes do the following. Burpee…
Strength/Skill 1) EMOM for 5:00 – 2 Touch and Go Squat Clean & Jerks @ 75% *Rest 2:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Clean & Jerk @ 80% (5 total reps) Then 50 Calorie Row 50 Wall Balls 20/14 12 foot targets men and 10 foot targets women…
