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Strength Take 15 minutes to determine a 5 rep max in the following: Bench Press Then 5 rounds for time of: 21 Back Squats, 135/95 lbs 1 Rope Climb, 15 ft Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and continue tempo work of 2 counts down and go fast up.…
DetailsStrength/Skill Alternating Every other minute for twelve minutes 5 Touch and go power clean and jerks 10 Bar Facing Burpees Go as heavy as you can with no misses. Pressouts are misses. With only 4 weeks to the Festivus, we are ramping up the strength endurance aspects of the workout with barbell cycling workouts. Enjoy.…
DetailsStrength Take 15 minutes to determine a 5 rep max in the following: Squat Then As many rounds as possible in 7 minutes of the following 10 Toes to bar 10 Push Press 75/55 10 Burpees 10 Box Jumps 24/20 Rest exactly three minutes Repeat Buyout Front Squat 3 x 5 Run or row 200…
DetailsIn teams of 2 800 Meter Run 90 abmat sit-ups 80 shoulder to overhead (95/65) 70 pull-ups 60 burpees 50 wall balls 40 handstand push-ups 30 front rack lunges (1R+1L=1 rep) (95/65) 20 Toe To Bars 10 muscle-ups 40 min time cap with one partner working at a time, and you must complete the previous…
DetailsStrength Deadlift Wave Load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 5-4-4-3-3-2-1 Then Perform as many rounds as possible in 10 minutes of any of the following: 6 Bar Facing Burpees 9 Power…
DetailsStrength/Skill Alternating Every other minute for ten minutes 3 Power Snatch 8 Box Jumps No touch and go set up every rep. Go as heavy as you like without misses. Pressouts are misses. Then Perform the following exercises fight gone bad style. Pull-ups Pushups Toes-to-bar Goblet Squats 24/16kg Rest one minute between rounds. Rx+ =…
DetailsStrength Bench Press Wave Load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 5-4-4-3-3-2-1 Then 30 Bodyweight Squats Run 1 mile Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible and…
DetailsStrength/Skill Alternating Every other minute for twelve minutes 3 Power Clean and Jerks 10 Bar Facing Burpees No touch and go set up every rep. Go as heavy as you can with no misses. Pressouts are misses. Then Squatting Grace 30 Squat Clean and Jerks 135/95 Buyout 5 x 5 Straight Leg GHD Use pvc…
DetailsStrength Squat wave load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. Last week this cycle at tempo. 5-4-4-3-3-2-1 Then 2 Rounds For Time of the following: 20 Alternating Dumbbell Snatches 50/35 20 Box…
DetailsWorking in teams of 2 perform 2 rounds of the following: 30 Overhead Squats 30 Hang Power Clean 30 Shoulder to Overhead 30 Back Squat 30 Bar Facing Burpees Rx = 115/85 After the completion of the second round, both athletes run 800m One athlete works at a time. All reps must be completed before…
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