Strength/Skill Squat 5 x 3* *Whatever you did last week do 80% of that today Then For time: 5 “Half Legless” Rope Climbs 15′ (tape line @ 10′, don’t use legs until you’re above it) 20 Dual KB Shoulder to Overhead 24/16kg 20 Pistols (alternating) 4 “Half Legless” Rope Climbs 15′ 18 Dual KB Shoulder…
DetailsStrength/Skill Every 90 seconds for 9 minutes 5 touch and go Clean and Jerks Then 75 Wall Balls 20/14# 12/10 (scale weight before height) 21 TTB 21 6″ Target Burpees 15 TTB 15 6″ Target Burpees 9 TTB 9 6″ Target Burpees 6 TTB 6 6″ Target Burpees 3 TTB 3 6″ Target Burpees Absolute…
DetailsStrength/Skill Emom 10 Minutes 1 Hang Squat Snatch + 1 T&G Squat Snatch* *Start from the floor lift to the knee and pause for 3 counts, finish the lift then perform the second snatch touch and go. Focus on setup. After watching hundreds of athletes at the state meet yesterdays the ones having the most…
DetailsTillman 7 rounds for time of: 7 Deadlifts 315/225 lb Run 200m 15 Pull-ups Rest 45 seconds after each round Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 1 Squat Snatch The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then Nancy 5 rounds for time of: 400 meter run 15 Overhead squats 95/65…
DetailsStrength/Skill 7 rounds of: 5 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 32/24kg Rest 1:00 between rounds Then 3 rounds for time of: 30 Pull-ups Run, 400m Buyout 5 x 8 Straight Leg GHD* *We (meaning everyone of us) need to get stronger in the posterior chain. Most (meaning very…
DetailsStrength/Skill Back Squat 5 x 3 Work to 3 rep max effort. No max singles please. Then 3 rounds for time of: 15 Thrusters 95/65# 12 Box Jumps Over 30/24″ 9 Bar Muscle-Ups Buyout 5X3 Behind-the-Neck Push Press (Jerk grip) + 2 Jerk Grip OHS – work to a max for the complex. 5X3 Romanian…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 1 Squat Clean and 1 Split Jerk The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then For time: 30 Calorie Row 15 TTB 12 Snatches…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump Overs 30/24″ * Odd min: 3 Touch & Go Power Cleans (work to heaviest possible) * If you don’t finish all 10 burpee box jumps in the minute stop and move on to the power cleans. Then 1) 3X2:00 ME…
DetailsWorking with a partner perform the following (no rules on division of work but athletes must switch when a set is broken) 60 Deadlifts 135 / 95 30 Burpees 60 Front Squats 135 / 95 30 Burpees 60 Push Press 135 / 95 30 Burpees AMRAP (in remaining time) Clean & Jerk 135 / 95…
Details
