AMRAP 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
For Time:
75/50 Calorie Assault Bike
40 Dumbbell Clean and Jerks 35/20
50 Dumbbell Box Step-ups 35/20 24″/20″
40 Dumbbell Clean and Jerks 35/20
75/50 Calorie Assault Bike
General Warmup and Mobility “Cement Mixer” Every 3 Minutes x 7 Rounds: 400 Meter Run 12 Toes to Bar This workout is a Comptrain benchmark workout so make sure to record your results and track your progress. Not a member of beyond the whiteboard? No worries just ask your trainer. After Party Alternating On the…
DetailsGeneral Warmup Strength/Skill Take 15 Minutes to build to a heavy single of: Squat Clean Heavy single does not mean max effort. If you miss you’re done. Practice Round With Workout Weight: 4 Hang Squat Cleans 4 Lateral Barbell Burpees Then 3 Rounds: 15 Hang Squat Cleans 115/75 15 Lateral Barbell Burpees This is a…
Details