Strength/Skill Alternating Every Other Minute for 10 Minutes 3 Power Cleans (pick weight) :40 Double unders Then 4 Rounds for Time of the following: 20 Wall Balls, 20/14 lbs 20 Db Snatch Alternating Arms 20 Row Calories Buyout Mobilize for Saturday Muscle Gain This is week 2 of 4 for the 2nd 4 weeks of…
DetailsStrength/Skill
Every 90 seconds for 12 minutes
1 3 position squat clean
Then
3 Rounds For Time
15 Thrusters 95/65
15 Bar Facing Burpees
Gymnastic Holds
3 rounds of :30 work and :30 rest
Chest to Bar
Handstand
L seats
Triple C&J comparison of @lydiavalentin (75kg, @hookgripesp) with 130kg, 135kg and 140kg/308lb! A post shared by hookgrip (@hookgrip) on Feb 2, 2018 at 7:39am PST You’re probably going to have to slow this down because she’s so fast. Remember the term, “Violent Upward Extension”. What I want you to look for is her body is…
DetailsStrength/Skill Squat 4 x 8 @ 70% Then For time: 25 Double Unders 20 Kettlebell Snatch (one arm – L)s, 24/16 kg 20 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders 15 Kettlebell Snatch (one arm – L)s, 24/16 kg 15 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders…
DetailsThis is a deload week. A lot of the complexes don’t have % or weights listed so keep them light. Also because this is a deload week and the forecast is for very hot there are no fat loss buyouts. Strength/Skill Every 90 seconds for 9 minutes 1 3 Position Power Snatch, pick load, no…
DetailsJosie For time, wearing a 20 lbs vest: Run, 1 mi — then — 3 rounds of 30 Burpees 4 Power Cleans, 155/105 lbs 6 Front Squats, 155/105 lbs — then — Run, 1 mi Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015.…
DetailsStrength/Skill Squat 5 x 3 Perform first set at 80% and work up to your heaviest possible set of 3. Then 2-4-6-8-10 reps, for time of: Clean & Jerk, 135/95 lbs 1 Round Cindy Buyout Fat Loss 8 rounds (Perform without a clock but keep moving the entire drill. Weight on the bar and depth…
DetailsPost-Holiday Workout This is a beast and it’s hot so hydrate well, pace yourself, scale weight on the snatches and wall balls and 30 minutes in a 1 RM Snatch is contextual to the workout, not your career. With a continuously running clock… 0:00-4:00- AMRAP of 6″ Target Burpees 4:00-6:00- Rest 6:00-10:00 (5 total sets)…
DetailsComplete as a team of 2-4 or as an individual 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, other than the Double Unders, and everyone must do at least 10 reps of each exercise. If completed as an individual start with an additional 800m…
DetailsStrength/Skill Again exact same as last week Every 90 Seconds for 6 minutes 3 Snatch Pulls @ 125% of heaviest snatch (squat of power) Take a very short break Then: Every 90 Seconds for 6 minutes 1 Squat Snatch. Go as heavy as you can without pressing out the bar. If you miss once go…
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