Josie For time, wearing a 20 lbs vest: Run, 1 mi — then — 3 rounds of 30 Burpees 4 Power Cleans, 155/105 lbs 6 Front Squats, 155/105 lbs — then — Run, 1 mi Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015.…
Strength/Skill Squat 5 x 3 Perform first set at 80% and work up to your heaviest possible set of 3. Then 2-4-6-8-10 reps, for time of: Clean & Jerk, 135/95 lbs 1 Round Cindy Buyout Fat Loss 8 rounds (Perform without a clock but keep moving the entire drill. Weight on the bar and depth…
Post-Holiday Workout This is a beast and it’s hot so hydrate well, pace yourself, scale weight on the snatches and wall balls and 30 minutes in a 1 RM Snatch is contextual to the workout, not your career. With a continuously running clock… 0:00-4:00- AMRAP of 6″ Target Burpees 4:00-6:00- Rest 6:00-10:00 (5 total sets)…
Complete as a team of 2-4 or as an individual 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, other than the Double Unders, and everyone must do at least 10 reps of each exercise. If completed as an individual start with an additional 800m…
Strength/Skill Again exact same as last week Every 90 Seconds for 6 minutes 3 Snatch Pulls @ 125% of heaviest snatch (squat of power) Take a very short break Then: Every 90 Seconds for 6 minutes 1 Squat Snatch. Go as heavy as you can without pressing out the bar. If you miss once go…
Remember that the gym is open on July 4 for only one workout at 9 am. Strength/Skill (Yes this is an exact repeat of last week. Everyone, yes everyone who did the pull drills is a better lifter as a result) Every 90 seconds for 6 minutes 3 Clean Pulls @ 125% of heaviest clean…
Here are the muscle gain buyouts that we will be doing for the month of July. This set of workouts contain supersets which are finishing one exercise and immediately following with the second. Workouts Number 1 and 2 can be done on back to back days same as 3 and 4 but rest one or two…
Workout of the Day 5-minute AMRAP 10 push-ups 20 walking lunges 30 DU Rest 2-min 5-minute AMRAP 5 Burpee Box-jumps 10 Dumbbell Push Press (50/35) 15 ABMat Sit-Ups Rest 2-min 5-minute AMRAP 15 Air Squats 10 Kettlebell Snatch 24/16 5 Pull-ups Rest 2 15 Minute Amrap (Partner/Solo) 10 Deadlift (135/95) 10 Box Jump 10 Pull-ups…
Strength/Skill Squat 5 x 3 Perform first set at 80% and work up to your heaviest possible set of 3. Then At 0:00 begin- 5:00 AMRAP of: 10 HSPU* 20 Split Jumps (alternating) 30 Double-Unders *Rx+ = 3/2” deficit. In other words, men put hands on 45-pound plates and women 25-pound plates with head to…
Mobility Thursday
Partner Shoulder Stretches
Then
21-15-9 reps, for time of:
Power Clean, 155/105
Pushups
Buyout
Gymnastic Holds and Drills
:30/:30
L Seat
Chin or Chest to Bar
Slow Hanging Hollow Arch
