Kalsu For time: 100 Thrusters 135/95 Every 1 min (starting at 0:00) complete 5 Burpees. OK April Fools Here’s the actual workout of the day. Strength Endurance Squat 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several…
DetailsFirst
20 Minitue AMRAP (with a Partner)
20 Burpees
20 Front Squats 115/75
20 Knee To Elbows
20 Snatches 115/75
Work one person at a time and divide the work based on skill and fitness levels.
Then
Death By 10 Meters.
Strength Endurance
Deadlift 4 x 10 @ 60%
Then
21-15-9 reps, for time of:
Wall Ball, 30/20 lbs, 10/9 ft
Power Clean, 135/95 lbs
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4 x 10 Straight Leg GHD
4 x 10 Reverse Hyperextensions
Strength Endurance
Every 2 Minutes for 12 Minutes
1 Javorek Barbell Complex II
Then
10 rounds for time of:
Run, 200 m
20 Dumbbell Snatches, 50/35 lbs
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Gymnasty Holds
4 Rounds of
:30 Work and :30 Rest of the following movements
Handstand Holds
Chest to Bar Holds
L Seat Holds
Strength Endurance
Bench Press 4 x 10 @ 60%
Then
Every Minute on the Minute for 12 Minutes
5 Dumbbell Thrusters 35/20
Max Double Unders
Score is the total number of doubles performed.
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4 x 8 Dumbbell Bench Press
Strength/Skill Every 2 mins for 10 mins 5 Snatch High Pull 5 Power Snatch 5 Overhead Squats Stay light respect a relatively light weight and make them look great. Wear pulling straps if you got them. If you don’t have them we are going to be doing a lot of pulls in the upcoming weeks so…
DetailsNew Macro Cycle starting today and finishing with the Summer Swolestice on June 29. Here are our programmed events. (This doesn’t mean there aren’t other events that you might choose to compete at what this does mean is that our programming doesn’t take them into consideration) Festivus 4/27 (4 weeks out) Yellow Brick Road 5/4…
Details3 Rounds for time Working in Teams of 2 50 Burpees 200 Meter Run 50 Squats 200 Meter Run 50 Pushups 200 Meter Run 50 Situps 200 Meter Run Both team members run together and the rest of the work is done in a you go I go fashion splitting the work as partners see…
DetailsStrength/Skill
Every other minute for 10 minutes
Even 1 Clean and Jerk @ 70%
Odd :40 seconds double unders
Then
3 rounds for time of the following
15 Deadlifts 185/125
15 Push Ups
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Whatever you need to do for 19.5
Strength/Skill 10 Minute AMRAP of the following with a 10 Minute time limit: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105 lbs Then at 15 minutes on a running clock 4 rounds for max reps of: Max rep Chest-to-bar Pull-ups, 1 min Rest, 30 secs Max rep One Arm Alternating Dumbbell Snatches 50/35, 1 min…
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