EMOM for 7:00:
1 Power Snatch + 1 Overhead Squat @ 75% for all sets
Then
5 rounds of:
11 Bar Facing Burpees
9 C2B Pullups
7 Thrusters 105/70
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
First With a 15:00 running clock… 1) 10:00 AMRAP of: 30 Double-Unders 10 TTB 5 Clean & Jerks (anyhow) 135/95 2) With the remainder of the 15:00 clock: Establish a 1rm Thruster* *Weight must start on the floor and be power or squat cleaned first. No clusters. Rest Exactly 5 Minutes Then 10 rounds of:…
Strength/Skill Squat 5 x 3 use 70% of weight used on Wednesday Then 10:00 Minute AMRAP of the following: 12 Thrusters 115/75 7 Muscle-Ups 9 Thrusters 115/75 5 Muscle-Ups 6 Thrusters 115/75 3 Muscle-Ups If you finish the last set of muscleups go back to the thrusters. Rx are ring muscleups Buyout Squat 5 x…
Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Bar Facing Burpees 20 Seconds Rest Then 5 rounds for time of: 10 Pullups 6 Power Cleans 185/125# 12 Box Jumps 30/24 Buyout 4 x 5 Deficit Clean Liftoffs (If you’ve ever been told by your coach that your butt…
Strength/Skill
Squat 5 x 3
Heaviest possible for all 5 sets
Then
Row 1k
20 Squat Snatches 135/95#
Buyout
Bench Press 4 x 3 (heaviest possible)
Triceps Extensions 4 x 8 (heaviest possible while keeping good form)
Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Knee to Elbows 20 Seconds Rest Then With a 20:00 running clock… 1) 12:00 AMRAP of: 30 Double-Unders 15 TTB 15 Clean & Jerks (anyhow) 115/75# 2) With the remainder of the 20:00 clock: Establish a 3 rep ME OHS…
Monday Strength/Skill 1) 4 x 1:00 Double Unders. Rest 60 seconds between rounds AND 5X1/3 Front Squat / Back Squat After a good warmup, perform 1 front squat as close to front squat max as possible then rack the bar and immediately perform 3 back squats with the same weight. Then 5 rounds of: Row 20 Calories*…
Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean 135/95 Ring Dips* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Annie 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each individual benchmark workout.…
Note: Slight changes to original workout because of snow day on the 11th
Strength/Skill
15 Minutes to establish max effort Snatch.
Then
200 Double-Unders
50 Bar Facing Burpees
50 Snatches 95/65#
Buyout
Squat 5 x 5
Use 70% of heaviest weight used on Wednesday
sorry snow day
