Strength/Skill Squat 5 x 5 Work up to a 5 rep max effort Then 5 rounds of: 3 Rope Climbs 15′ 50′ Waliking lunges 45/25 25 Wall Balls 20/14# to a 12/10′ Target Rest 1:00 between rounds Absolute 20 minute time limit. Scale number of rope climbs to guarantee making time cap. Buyout 5 Minute…Details
Strength/Skill Alternating Every other minute for ten minutes :30 Double Unders :30 Rest :30 Max Effort calorie row :30 Rest Then 10 Minutes to determine 1RM Hang power clean (Deadlift bar first and clean from no lower than the knee) Rest 5 Minutes Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 lbs…Details
Workout of the Day At 0:00 begin- 10 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :20 ME OHS 115/75#* :40 Rest *Rx+ 135/95 (More if you can go unbroken for the entire 20 seconds) Bar should be overhead locked out ready to squat at the start of the interval. In…Details
Strength/Skill Squat Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then As many reps as possible in 20 mins…Details
Strength/Skill Bench Press Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Complete as many rounds as possible in…Details
Strength/Skill 10 Minute EMOM alternating between: 1 3 Position Power Clean 8 Bar facing burpees Then 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Reps, for time of: Clean & Jerk, 135/95 Chest-to-bar Pull-up Start with 10 clean and jerks and work down and start with 1 chest to bar and work up. Buyout 7 rounds of: 20 Calorie Row 50′…Details
Every Minute on the Minute for 10 Minutes
3 Touch and Go Muscle Snatch. Keep these very light if competing in the Swolestice.
10 rounds of:
9 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
3 Power Jerks, 135/95 lbs
Stretch and mobilize and see you at the Swolestice!
Workout of the Day “Nancy” 5 rounds for time of: Run 400m 15 OHS 95/65# *Rest 10:00, then… 2) For time: 20 HSPU 20 GHD or Abmat Situps 20 KB Snatches Left Arm 24/16kg 20 KB Snatches Right Arm 24/16kg 20 KB Overhead Squats Left Arm 24/16kg 20 KB Overhead Squats Right Arm 24/16kg Buyout 4…Details
Workout of the Day 7 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :30 ME Double-Unders :30 Rest At 14:00 begin- 14:00 1 Snatch @ 70% 15:00 2 Snatch @ 70% 16:00 3 Snatch @ 70% Rest until 18:00 and load bar… 18:00 1 Snatch @ 80% 19:00 2 Snatch @…Details