Warmup 3 sets of the following: 10 Scapular Pull-ups 3 Strict Knee to Chest 3 Strict Toes to Bar Then “Power Wheels” AMRAP 3: 10 Bar-facing burpees 12 Power Snatches (95/65 or 75/55 scaled) Rest 3 Minutes AMRAP 3: 10 Bar-facing burpees 8 Power Snatches (5 to 20 pounds…
Details“When you have to make a choice and you don’t make it, that itself is a choice.” – William James Warmup 3 rounds of Javorek complex #1 Perform first set with an empty bar then add weight for sets two and three. Don’t rush and lift on your coach’s cues. Strength/Skill…
DetailsWarmup 2 Minutes For Quality: 10 Glute Bridges VIDEO 10 Kettlebell Deadlifts 2 Minutes For Quality: 20 Single Unders 10 Russian Kettlebell Swings 2 Minutes For Quality: 10 Single-Leg Glute Bridges (5 Each Side) 10 Kettlebell Goblet Squats Don’t go lighter than 16/12 or heavier than 24/16 for all kettlebell warmup movements.…
DetailsWorking in teams of 2 for time: Hang to Overhead 10,000/7,000 Partner A does as many unbroken Hang to Overheads as possible when partner A puts the bar down BOTH partners will perform 4 synchronized bar over burpees. After the burpees are complete partner B will perform as many unbroken Hang to Overheads…
DetailsStrength 4 rounds not for time of the following 5 Scap Pull-ups + 5 Kip Swings 10 Air Squats 20 Mountain Climbers Click Here Rest as needed. Then 1000m Row immediately followed with 3 rounds for time or 7 Thrusters 75/55* 7 Pullups** 7 Burpees *Scale weight if…
DetailsStrength/Skill Every 90 seconds for 9 minutes 1 Three Position Squat Snatch Pause 3 seconds at the knee and set the bar down and set up like its super heavy. In other words no touch and go. Wear pulling straps if you have them and get some if you don’t have them.…
DetailsStrength/Skill 5 x 5 Overhead Squats Start with weight on the floor or from the rack. Go as heavy as you can keep elbows locked and hit depth. Be careful putting the bar down on your back if lifting out of the rack. Go ahead and drop it and clean it back to…
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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…
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