Strength/Skill 10X1 Snatch @ 85% – rest exactly 45 seconds Then 15 Minute AMRAP 15 Row for Calories 15 HSPU (kipping is allowed – open standards from ’15) 15 OHS 115/75# Buyout 4X1:00 ME Double-Unders (the goal is to speed up your tempo and get as many reps as possible in 1:00, not just do…
DetailsBack Squat 4 x 8 work up to 8 rep max Then 15 Squat Clean @60% bodyweight Rest 2 Minutes 12 Squat Clean @80% bodyweight Rest 2 Minutes 9 Squat Clean @100% bodyweight Buyout 4X8 Inchworm + Hollow Hold (3 count hold) – rest 90 sec. Bonus Buyout 20 minute AMRAP of the following: 12…
DetailsStrength/Skill 5X3 T&G Power Cleans + 3 Jerks – work to a max for the complex, rest exactly 90 sec between sets Then 3 rounds of*: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs 15′ 10 Shoulder to Overhead 135/95# *If you complete all 3 rounds in under 10 minutes record your time…
DetailsStrength/Skill 1) Every 2:00 for 12:00 (7 total sets): 3 Position Squat Clean (hang at power position -> hang at knee -> floor) + 1 Jerk (after all three cleans) *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing…
DetailsOpen season is here and this week’s workouts represent high intensity and high volume in all 3 energy systems. If you have any questions ask your coach about scaling options. Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or…
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Every Minute on the Minute for 8 minutes
12 BURPEES
Then
Complete as many rounds as possible in 8 minutes of:
15 Wall Ball
15 Toe to Bar
Rowing Sprints
Min on / min off for as long as coach says so!
10 rounds for time of:
10 Burpee Box Jumps, 24/20 in
20 Kettlebell Swing (American)s, 24/16 kg
Rest, 1 min
Go hard every round. Don’t game this one.
Then
Death by Overhead Squat @.5 bodyweight
Buyout
Shoulder Press 1×5 at 65% 1RM
Shoulder Press 1×5 at 75% 1RM
Shoulder Press 1×5+ at 85% 1RM
Strength Deadlift 5 reps @ 75% of 1RM Deadlift 5 reps @ 80% of 1RM Deadlift 5+ reps @ 85% of 1RM Then Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 HR Push-ups 15 Box Jumps, 24/20 in Buyout* 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″…
DetailsStrength/Skill Every 1 min for 5 mins: Squat Clean & Jerk 2 Squat Clean & Jerks, 75% 1RM Immediately followed by with no break Every 1 min for 5 mins: Squat Clean & Jerk 1 Squat Clean & Jerk, 95% 1RM* *95% is 95% not a lifetime max. Sorry. But if you go for it and…
DetailsStrength Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Then Bear Complex 7-7-7-7-7 The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. Perform five…
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