Strength/Skill 5 x 8 Squat Work to an 8 rep max effort. The heaviest set should be the 4th and the 5th should be a drop set unless you know, not think there’s more in the tank. Remember you don’t have to fail at a higher weight to prove the last successful set was your…
DetailsInclement Weather Policy: If the Shawnee Mission School District canceled classes our 530am class is canceled. We may reopen in the afternoon IF our lot is cleared or thawed. Check the Shawnee Mission School District Website to confirm their cancellations. Monday Strength/Skill Every 90 seconds for 9 Minutes: 3 Power Snatch 2 Squat Snatch 3 Overhead…
DetailsGrace 30 Clean and Jerks 135/95 Then at 10 Minutes on the clock Three Wise Men As many rounds as possible in 4 mins of: 5 Hang Squat Snatches 135/95 lbs 10 Burpee (Bar Facing)s rest 2 min As many rounds as possible in 4 min of: 10 power cleans 135/95 20 pull-ups rest 2…
DetailsStrength/Skill 5 x 8 Squat Use last Thursdays Weight and take no more than 90 seconds between sets. Then 3 rounds for time of: 10 DB Snatches (alternating) 70/50# 50′ OH Dumbbell Walking Lunge 15 C2B Pullups Then 10 Minute AMRAP 200′ Shuttle Run (50′ down/50′ back) 10 C2B Pullups Buyout 4 x ME Weighted…
Details“Gobbler” For time: Run, 200 m 100 Double Unders Run, 200 m 100 AbMat Sit-ups Run, 200 m 100 Pull-ups Run, 200 m 100 Wall Balls, 20/14 lbs Run, 200 m 100 Burpees Run, 200 m 100 Kettlebell Snatches, 24/16 kg* Run, 200 m Plank Hold, 1:40 Run, 200 m 100 Knees To Elbows With…
DetailsStrength Bench Press Waveload Every Minute on the minute perform the following sets. 5-5-4-4-3-3-2-2 Warm up to a max set of 5 then keep that weight for the same weight for the remainder of the emom. Then Every 2:00 for 6 rounds 5 Clean & Jerks 135/95# 8 Bar Facing Burpees Every 2:00 beginning at 14:00…
DetailsStrength/Skill 5 x 5 Squat Do these heavy as possible but do not rest more than 90 seconds between sets. If you have to take more than 90 seconds between sets or you aren’t hitting depth it’s too heavy. Note to our stronger people: While it takes more time for a person to warm up…
DetailsStrength/Skill Every 90 seconds for 9 Minutes: 2 Power Snatch 1 Squat Snatch 2 Overhead Squat Perform the entire complex touch and go and work to a max for the complex. No misses and pressouts are misses Then 4 rounds for time of: 20 Wall Balls 20/14 14 Box Jump Overs 24/20″ Rx+ 30/20 and…
DetailsWarmup Fran 21 15 9 Thrusters 95/65 Pullups Absolute 10 Minute Time Limit Then at 20 minutes perform the following Tommy V For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft Senior Chief Petty Officer Thomas…
DetailsStrength/Skill
4 x 8 Squat
Use 80% of Tuesday’s weight
Then
3 rounds for time of:
10 Hang Cleans, 115/75 lbs
25 Push-ups
Buyout
Mobilize for Saturday
