4/11
Back Squat 5-5-5-5-5
Then:
5 rounds for time of:
40 Double Unders
30 Box Jumps, 24/20
20 Kettlebell Swings, 24/16
4/9
Snatch Grip Deadlift 5-5-5-5-5
Weighted Pull-up 3-3-3-3
Then:
As many rounds as possible in 10 mins of:
16 Kettlebell Snatches 24/16 kg
12 Thruster (Kettlebell)s 24/16 kg
10 24/20 in Burpee Box Jumps
4/8
EMOM for 10 minutes: Snatch Complex
1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat
EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS.
Then:
As many rounds as possible in 10 mins of:
15 Power Snatches 95/65 lbs
15 Wall Balls 20/14 lbs
4/4
Every 1 min for 10 mins:
3 Power Snatches, 115/70 lbs
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
3/30
Overhead Squat : 1 Rep Max
Then:
7 rounds for time of:
10 Wall Balls
20 lbs 10 Pull-ups
3/28
Hang Power Snatch 3-3-3-3-3
Then:
Randy
75 Power Snatches, 75/55 lbs
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.
3/27
Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Then:
Complete as many rounds as possible in 12 mins of:
4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs
3/26
Back Squat 3-3-3-3-3
Then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Overhead Squats 95 lbs
Toe to Bars
Burpees
3/23
Kettlebell Swing (Russian) 15-15-15-15-15-15-15-15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.
Then:
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings 32 / 24kg
10 Box Jumps 24 in
10 Ring Dips
