New Macro Cycle starting today and finishing with the Summer Swolestice on June 29. Here are our programmed events. (This doesn’t mean there aren’t other events that you might choose to compete at what this does mean is that our programming doesn’t take them into consideration) Festivus 4/27 (4 weeks out) Yellow Brick Road 5/4…
Details3 Rounds for time Working in Teams of 2 50 Burpees 200 Meter Run 50 Squats 200 Meter Run 50 Pushups 200 Meter Run 50 Situps 200 Meter Run Both team members run together and the rest of the work is done in a you go I go fashion splitting the work as partners see…
DetailsStrength/Skill
Every other minute for 10 minutes
Even 1 Clean and Jerk @ 70%
Odd :40 seconds double unders
Then
3 rounds for time of the following
15 Deadlifts 185/125
15 Push Ups
Buyout
Whatever you need to do for 19.5
Strength/Skill 10 Minute AMRAP of the following with a 10 Minute time limit: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105 lbs Then at 15 minutes on a running clock 4 rounds for max reps of: Max rep Chest-to-bar Pull-ups, 1 min Rest, 30 secs Max rep One Arm Alternating Dumbbell Snatches 50/35, 1 min…
DetailsStrength/Skill
EMOM 9 Minutes
1 Squat Clean and Split Jerk
75% x 3 sets, 80% x 3 sets, 85% x 3 sets
Then
Nancy
5 Rounds for time of
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
4 x 8 Bent over Rows
4 x 8 Good Mornings
Strength/Skill Every 1 min for 12 mins, alternating between: Even Minutes 1 Power Clean + 5 Front Squats Odd Minutes 10 Box Jumps Then 30 Thrusters, 95/65 lbs 15 Box Jumps, 24/20 in Rest, 1 min 20 Thrusters, 115/75 lbs 15 Box Jumps, 24/20 in Rest, 1 min 10 Thrusters, 135/95 lbs 15 Box Jumps,…
DetailsADAMBROWN 2 rounds for time of: 24 Deadlifts, 295/205 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Bench Press, 195/125 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Cleans, 145/100 lbs Work as an individual or in teams of 2 or even 3. Median beyond the whiteboard…
DetailsStrength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Snatch Odd 30 seconds of toe 2 bars Then 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 50/35 lbs 100 Double Unders 12 Bar Muscle-ups Total Possible…
DetailsStrength Bench Press 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs…
DetailsStrength/Skill Squat 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then As Many Rounds As Possible in 15 minutes of the following 60 Double Unders 15 Pull-ups 15 Deadlifts 245/165 Buyout 4 x…
Details
