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Strength/Skill Every 90 seconds for 9 minutes. 1 Squatting Macho Man Complex 3 Squat Cleans 3 Front Squats 3 Split Jerks Work to as heavy a weight as you can perform unbroken without pressouts. Then Squatting Randy Savage AMRAP 12: 3 Rounds of Squatting Macho Man (Use…
DetailsMcGhee Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in Perform in teams of two or three. If you can’t do all the deadlifts unbroken drop weight. Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009…
DetailsStrength/Skill Squat 4 x 8 Pause 3 seconds at the bottom of each rep. Weight isn’t important but depth is today. Then Pulling Annie 50-40-30-20-10: Double Unders AbMat Sit-ups After Each Set: 5 Chest to bar pullups OR Muscle-ups 5,4,3,2,1 Buyout 5 x ME Tempo Ring rows…
DetailsStrength/Skill Every Minute on the Minute for 10 minutes 3 Squat Cleans from power position How much weight you use isn’t important just fully extend and drop fast under the bar. While this isn’t about going heavy some of you will have to put a little more weight on the bar so…
DetailsStrength Bench Press 3 x 10 Light with a one-second pause on the chest. Then Three rounds for time of the following: 12 Alternating Dumbbell Snatches 12 Lateral Burpees Over Dumbbell 50 Double Unders Choose a dumbbell that you can do unbroken for all 3 rounds. Absolute 12 Minute Time Limit…
DetailsDELOAD WEEK You won’t see many Rx weights or frankly very many % of 1rm max guidelines. Just have fun and enjoy moving without any stress of performance. Strength/Skill Squat 3 x 10 Light with a one-second pause at the bottom. Warm-up well and make them look good. Good means crease…
DetailsVeterans Day 3 Wise Men Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatches (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots…
DetailsHavana Working in teams of two of three Complete as many rounds as possible in 25 mins of: 150 Double Unders 50 Push-ups 15 Power Cleans, 185/125 lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini…
DetailsStrength/Skill Every other minute for 10 minutes 3 touch and go clusters Then 3 rounds for time of the following 15 Dumbbell squat cleans 35/20* 15 Push-Ups *The object is not to use the Rx weight but do all 15 reps unbroken. That means some of you will need to scale the weight down and…
DetailsStrength/Skill 10 Minute EMOM of the following with a 10-minute time limit: 30 Seconds Alternating Dumbbell Snatch 30 Seconds Rest Go as heavy as you can or as light as you have to in order to go the entire 30 seconds unbroken. Then at 15 minutes on a running clock 5…
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