General Warmup Then AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 6…
DetailsGeneral Warmup and Barbell Technique Mobility Remember that good looking push presses start with great ankle mobility and the great toe to bars require not only good core strength but good mobility in the entire posterior chain mainly lumbar spine and hamstrings. Practice Round 1 Round With Lighter Weight: 5 Deadlifts 5 Toes to Bar…
DetailsGeneral Warmup and Barbell Technique Ankle and Hip Mobility Strength 3-Position Power Snatch Build to a Heavy Complex Start high at the pop then just above the knee and then the floor. Pause for a second or two at each position. Don’t touch and go from the floor but also don’t relax before the pull…
DetailsAMRAP 12: Max Meter Row [On the 1:00]: 1 Power Clean 115/75 [On the 2:00]: 2 Power Clean 115/75 [On the 3:00]: 3 Power Clean 115/75 [On the 4:00]: 4 Power Clean 115/75 [On the 5:00]: 5 Power Clean 115/75 [On the 6:00]: 6 Power Clean 115/75 [On the 7:00]: 7 Power Clean 115/75 [On…
DetailsGeneral Warmup and Mobility
Then
For Time:
800 Meter Run
15-12-9
Front Squats (95/65)
Chest to Pull-ups
800 Meter Run
15-12-9
Thrusters (95/65)
Pull-ups
800 Meter Run
General Warmup Strength/Skill Take 15 Minutes to build to a heavy single of: Deadlift Heavy single does not mean max effort. If you miss you’re done. Practice Round With Workout Weight: 10 AbMat Sit-ups 5 Deadlifts 5 Calorie Bike Then Every 5 Minutes x 5 Rounds: 30 AbMat Sit-ups 15 Deadlifts (185/125) 21/15 Calorie Assault…
DetailsGeneral Warmup
Strength
Press
Take 12 minutes to build to a heavy set of 3
Then
AMRAP 15:
30 Strict Presses 75/55
30 Double Unders
30 Wallballs 20/14
30 Double Unders
Afterparty
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Hamstrings
Upper Back
Lower Back
General Warmup
Then
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Snatches 24/16
1 Minute Bike Calories
1 Minute Rest
Afterparty
Kettlebell Swings
10 x 10
Heavy AF
//www.kettlebellkings.com/blog/kettlebell-foundations-the-hardstyle-kettlebell-swing/
General Warmup and Barbell Technique Practice Round With Lighter Weight: 100 Meter Run 6 Power Cleans 6 Box Jumps (Lower Box) With Workout Weight: 100 Meter Run 3 Power Cleans 3 Box Jumps (Workout Box) Then AMRAP 20: 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6…
DetailsGeneral Warmup and Barbell Technique Ankle and Hip Mobility Strength Overhead Squat Take 15 minutes to build to a heavy set of 5 You can snatch or clean and jerk the bar from the floor or lift it out of the rack Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 5 Pull-ups…
Details