Lunk alarm…yes or no? Bench Press 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then 4 Rounds :40 on / :20 rest Wall Walks Russian Kettlebell Swings 32/24 Ring Pushups Double Unders Rx+ Bigger Kettlebells Buyout Dumbbell…
DetailsCheck out this little video I did about what some of the most common weightlifting cues. I’ve posted it before but it bears watching multiple times. Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @ 80% Yes all ten sets at 80% Then 12-9-6 reps, for time of: Thrusters 135/95 lbs…
DetailsMonday Strength The loads will continue to be heavy to very heavy this week and we will deload next week. The reps and percentages will be very close to the same that you would do preparing for a meet over the weekend. The only thing different will be Friday’s workout would be more of a…
DetailsAndy For time, wearing a 20/14 lbs weight vest: 25 Thrusters, 115/75 lbs 50 Box Jumps, 24/20 in 75 Deadlifts, 115/75 lbs Run, 1.5 mi 75 Deadlifts, 115/75 lbs 50 Box Jumps, 24/20 in 25 Thrusters, 115/75 lbs Scaled options are no vest and or split the work with a partner. U.S. Army Sgt. 1st…
DetailsStrength Deadlift 5 x 3 70%, 80%, 85%, 90% and max effort for 3. No one rep maxes. If you have any doubts about the weight you are considering picking up it’s probably too heavy, at least for today, give yourself a break and focus on how well you’re pulling the bar and not how…
DetailsStrength/Skill Every 90 seconds for 9 minutes 1 Squat Clean + 1 Split Jerk Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That…
DetailsBench Press
5 x 3
70%, 80%, 85%, 90% and max effort for 3.
No one rep maxes.
Then
:40 work :20 rest x 4 Rounds
Pull-Ups
Pushups
Air Squats
Burpees
Row Calories
Buyout
Dumbbell Bench Press
Strength/Skill Every 90 seconds for 9 minutes 1 Squat Snatch Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That means drop weight even…
DetailsStrength The loads will be heavy to very heavy this week and we will back off a bit next week with the Yellow Brick Road competition next weekend. If you are competing in the Festivus this weekend start backing off the heavier percentages and scale heavier weights in the WODS midweek. Squat 5 x 3…
DetailsFor time with a partner 20 Wallballs 20/14 Run 200 20 Hang Cleans 95/65 Run 200 20 Pushups Run 200 20 Box Jumps 24/20 Run 200 20 Kettlebell Snatches 24/16k Run 200 20 Air Squats Run 200 20 Hang Snatches 95/65 Run 200 20 Situps Run 200 20 Burpees Partner A Starts on the…
Details
