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…
Strength/Skill
Tabata Toes to Bars
Rest 2 Minutes Then
Tabata American Kettlebell Swings 24/16kg
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Buyout
4 x 8 Straight Leg GHD
4 x 8 Bent over row @ 90% of Power Clean
Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk* *Do not exceed 80% of max Then Alt EMOM 20 mins: Deadlifts and Toes To Bar Plus Chest To Bar Combos Every 1 min for 20 mins, alternating between: 1 Deadlift, 315/215 lbs 5 Toes To Bar Plus Chest To Bar Combos Capacity Buyout 3…
Strength/Skill
Squat 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
21-15-9 of:
Wall Balls 20/14# 10 foot targets women and 12 for men
Power Cleans 135/95#*
*Don’t go heavier…that’s not the point.
Buyout
4 x 8 Front Squats
Strength/Skill Bench 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. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Row, 1000m or Run 800m 100…
It’s exactly 25 days to the Summer Swole-Stice and this training cycle is in final push to get you in the best possible shape for the event. CLICK HERE to sign up as an athlete CLICK HERE to sign up as a judge or volunteer Strength/Skill EMOM 10 Minutes 1 Squat Snatch* *Do not exceed…
Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Working in teams of two perform a 12 Minute AMRAP of the following 20 Tandem Deadlifts 225/155. 30 You go I go Burpees 20 Med Ball Pass (athletes stand 10 feet apart and pass ball back and…
Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then Guess What more Regionals Fun 12-9-6 reps for time of: Muscle-ups Single-arm overhead squats 50/35 Time cap: 11 minutes If Rxing the WOD you can use a 32/24kg kettlebell. The balance isn’t quite the same and…
Strength/Skill Every other Minute For 10 minutes 3 touch and go Clean and Jerks (choose weight but not less than wod) 10 Bar Facing Burpees Then Complete as many reps as possible in 5 Minutes of: Ground to Overhead 135/95 Buyout 30:00 AMRAP with HR @ 150BPM of: With a 20/10# weight vest.* Run 400m…
