Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-ups
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions (Straight Leg GHD)
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft
WORKOUT 17.3 Rx’d Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete…
Strength/Skill Every other minute for 10 Minutes alternating between 8 Push Press (Keep fairly light as we might be going very heavy overhead in 17.3) 8 Bar Facing Burpees Then 5 rounds of: 10 Hang Snatches (full squat) 95/65# 8 Split Jumps (alternating) 5 Chest 2 Bar Pullups* *Rx+ is 3 C2B + 2 Muscle…
Skill/Strength EMOM 10 Minutes 2 power clean + power jerk* *pick load go heavy but no misses. If you miss more than once drop weight. Yes pressouts are misses. Then Complete as many rounds as possible in 7 mins of: 10 Power Cleans, 135/95 lbs 20 Push-ups Rest 3 minutes and perform the following 5…
Strength/Skill
Every 2 Minutes for 10 Minutes
1 Squat Snatch @90%*
*90% is 90% not 100% OK? Any misses above 90% = 100 burpee penalty.
Then
21 Thrusters 95/65#
100 Double-Unders
18 Thrusters 95/65#
75 Double-Unders
15 Thrusters 95/65#
50 Double-Unders
Buyout
4 x 400 Meters
All out efforts with 2 minutes rest between runs.
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM* 12 Split Jumps *If you feel really good go up to but not over 80% but the bigger goal is to get through the section without dropping weight or cutting reps on the split jumps. (deciding to scale to 8 or…
Tabata Barbells
This was a main site workout on 2/18/17
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs
Rest Exactly 5 Minutes
Then
2 Miles for time
WORKOUT 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars* 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups* 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * Movements vary by division.…
Skill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating. If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean (Touch & Go)s, 75% 1RM 10 Squat Jumps* *Rx+ = Hold dumbbell in each hand. Don’t bend over to touch bells to floor simply keep as upright as possible jumping off the full foot. Then 5 rounds of: :30 ME Toe to Bars…
