Strength/Skill Every 2 Minutes for 12 Minutes 1 Squat Snatch The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then Nancy 5 rounds for time of: 400 meter run 15 Overhead squats 95/65…
DetailsStrength/Skill 7 rounds of: 5 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 32/24kg Rest 1:00 between rounds Then 3 rounds for time of: 30 Pull-ups Run, 400m Buyout 5 x 8 Straight Leg GHD* *We (meaning everyone of us) need to get stronger in the posterior chain. Most (meaning very…
DetailsStrength/Skill Back Squat 5 x 3 Work to 3 rep max effort. No max singles please. Then 3 rounds for time of: 15 Thrusters 95/65# 12 Box Jumps Over 30/24″ 9 Bar Muscle-Ups Buyout 5X3 Behind-the-Neck Push Press (Jerk grip) + 2 Jerk Grip OHS – work to a max for the complex. 5X3 Romanian…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 1 Squat Clean and 1 Split Jerk The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then For time: 30 Calorie Row 15 TTB 12 Snatches…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump Overs 30/24″ * Odd min: 3 Touch & Go Power Cleans (work to heaviest possible) * If you don’t finish all 10 burpee box jumps in the minute stop and move on to the power cleans. Then 1) 3X2:00 ME…
DetailsWorking with a partner perform the following (no rules on division of work but athletes must switch when a set is broken) 60 Deadlifts 135 / 95 30 Burpees 60 Front Squats 135 / 95 30 Burpees 60 Push Press 135 / 95 30 Burpees AMRAP (in remaining time) Clean & Jerk 135 / 95…
DetailsStrength/Skill Every 1:30 for 9 minutes 3 Clean Pulls 1 Squat Clean + Split Jerk – work to a heavy complex for the day, rest as needed. No touch and go, setup accurately on every rep. Then 0:00 to 8:00 For time: Run 400 40 Clean & Jerks (anyhow) 115/75 *Rest until the clock…
DetailsStrength/Skill 5 rounds of: 5 Strict HSPU* 24 “Russian” KB Swings 32/24kg prefer heavier Rest 1:00 between rounds *Note lower reps so go to deficit or strict or both if you can. Then 5 rounds of: 200′ Shuttle Run (50′ sections) 10 Shoulder to Overhead 115/80# 20 TTB 200′ Shuttle Run (50′ sections) Scaled: 5…
DetailsStrength/Skill Back Squat 5 x 5 Do every set heavy as possible. If you need to drop on the last set or two that’s fine but the first set should be no less than 75-80% of 1rm Then 10 rounds for time of: 10 Wall Balls 20/14# 5 Hang Power Snatches 95/65# Scale: 10 Rounds…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump (get) Overs 30/24″ {Scale – Box Height}* Odd min: 2 Touch & Go Power Clean + Push Jerks (begin @ 75% of 1rm PC+PJ and add load to a challenging but not maximal weight – no misses or pressouts) *Ok…
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