Strength/Skill EMOM 10 Minutes 1 Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Then 4 rounds for time of: 50 double-unders 15 snatches 95/65# Buyout Alternation Every Minute on the Minute for 10:00: 3 Muscle Ups* 10 KB swings as heavy as possible.…
DetailsStrength/Skill
Working in Teams of two:
Take 10 minutes to determine 1 RM of Power Clean + Push Press.
Then
“Bar Fight”
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks 185/125#
Rx+ same as masters at the games 205/145#
Strength/Skill
Take up to 20 minutes to determine your 5 rep max for squat
Then
50 Box Jumps, 30/24 in
50 American Kettlebell Swings, 24/16
50 Knees To Elbows
50 Wall Balls, 20/16 lbs 12/10 foot targets
50 Burpees
Compare to last weeks chipper.
Buyout
None
Strength/Skill
5X5 Romanian Deadlifts heaviest possible load with perfect form
Then
4 rounds for time of:
Run 400 meters
24 air squats
12 burpee box jump overs 30/24″
Rx+= With a 20/14# vest
Buyout
Bench Press 5 x 5
Strength/Skill 1 Squat Clean + Split Jerk Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets, then subtract 15/10# each 1:30, but add a rep for 5 more. Stop adding weight in the event of any pressouts or misses. Unless there is an injury or adaptive need you have to split…
DetailsStrength/Skill 5 rounds of: 5 HSPU 20 “Russian” KB Swings 32/24kg (or heavier if you’re feeling it) Rest 1:00 between rounds “Be quick, Don’t Hurry” Remember this is a strength/skill section not a wod. Then For time: Row 1k 50 Thrusters 75/55# 25 American KB Swings 24/16 Buyout 5 x 8 Tempo Back Squats Three…
DetailsStrength/Skill Every 1:30 for… 1 Squat Snatch Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets – do not add weight after a miss. On the 6 set, subtract 15/10# and add a rep. The last set should have 5 reps. Pressouts are misses. Don’t get bogged down when the weight gets as…
Details“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders Absolute 25 minute time limit. Please scale appropriately. I always encourage you to take these workouts one round at a time and not do the math on the total reps but this is a ton of volume especially in…
DetailsStrength/Skill
12 sets of 10 Russian Kettlebell swings. Heavy as possible.
Then
27-21-15-9 reps, for time of:
Squat Clean, 95/65 lbs
Ring Dip*
Scaled
Squat Clean, 75/45 lbs
Ring Push-Ups/Reg. Push-Ups (no box dips)
Absolute 20 Minute Time limit
Buyout
7 Minute AMRAP
7 med ball cleans 20/14
7 pushups
Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute Then For time: 50 Jumping Alternating Lunges 50 Pull-ups 50 Push Press, 95/65 lbs 50 Deadlifts, 95/65 lbs* 50 Burpees *Yes deadlifts are very light and by design you will should…
Details
