Alternating Every Minute on the Minute for 10 Minutes 30 Seconds RKC Plank 30 Split Jumps Then Alternating Every Minute on the Minute for 10 Minutes Weighted Tempo Strict Pullups (3 counts up – 3 count hold with chin over – 3 counts down) Hollow Arch Then 12-9-6-3 HSPU Muscle Ups Burpee Buyout 4xME L seat…Details
Working in Teams of Two Complete the Following Run 400 80 Wall balls 20 / 14 lbs Run 400m 80 Pull-ups Run 400m 80 One-legged squats, alternating Run 400m 80 kettlebell snatches 24/16kg On the count of 3-2-1 go both teammates will take off and run 400m. Once BOTH team members complete the team members will complete 80…Details
WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes,…Details
Remember 16.2 is tomorrow so train smart Strength/Skill Alternating Every Minute on the Minute for 12 Minutes 3 Power Snatch (pick weight but keep it under 70%) 7 Toe To Bars Then 5 RFT: Power Cleans and Box Jumps 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout…Details
Strength Every 2 minutes for 10 minutes 3 touch and go clean and jerks work to max weight Immediately after the 10 minute clock runs perform the following 50 bar facing burpees for time Then 2 rounds of: 60 Wall Balls 20/14# (men 10’/women 9′) 12 Muscle-Ups Rest 1:00 between rounds. Go as hard as…Details
Strength 5X5 Front Squats – work to a 5rm, rest 90 seconds. 5X5 Bent Over Rows – heaviest possible, rest 90 seconds. Then Complete as many rounds as possible in 12 mins of: 30 Double Unders 10 Burpee Box Jump Overs, 30/24 in 10 Handstand Push-ups Buyout 5X2 Snatch High-Pulls off blocks – Tuesday Capacity…Details
Strength/Skill EMOM 10 Minutes 1 squat snatch @ 85%. Do this if you are repeating 16.1 or not. Then 3 rounds of: 2:00 max effort Row for Calories 1:00 max effort TTB 1:00 max effort Thrusters 105/70# Rest 2:00 between rounds Since we’ve had calorie rows in the last 2 opens we should expect to…Details
Levers and their progressions
20 Lateral Push Ups
15 Wide Push Ups
10 Narrow Push Ups
10 Plyometric Push Up
Run 1 Mile
Working in teams of 2 complete the following for time.
Divide work anyway in any fashion and one person at a time.
Partners switch when a set is broken either planned or not.
140 snatches (75 / 55 lb.)
15 rope climbs
80 thrusters (115 / 75 lb.)
WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out…Details