Complete as many rounds as possible in 7 mins of: 5 Box Jumps, 30/24 in 3 Squat Cleans, 225/155 Rest 8 minutes Touch and Go Power Snatch Take 10 minutes 2×10 working to 10RM Then Power Snatch 3 Rounds 1 Minute Max Effort at 135/95 1 Minute Rest Buyout Go For a Run Remember Labor…
DetailsStrength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Box Jumps 30/24″ Odd min: 2 Touch & Go Power Clean + Push Jerks (begin @ 75% of 1rm PC+PJ and work to a full 2 rep T&G max) Then Row 1000m 30 Thrusters 135/95# 50 C2B Pullups (Yes this is a hopped…
DetailsStrength/Skill 7 rounds of: 12 Strict HSPU* 24 “Russian” KB Swings (Heavy AF) Rest 1:00 between rounds *Do as many strict as you can then start kipping. If you’ve been doing these drills at a deficit try a deeper deficit. (Yes this is the last week for this drill) Then Tabata Something Else Tabata Pull-up…
DetailsStrength/Skill Squat 5 x 3* *Whatever you did last week do 80% of that today Then For time: 5 “Half Legless” Rope Climbs 15′ (tape line @ 10′, don’t use legs until you’re above it) 20 Dual KB Shoulder to Overhead 24/16kg 20 Pistols (alternating) 4 “Half Legless” Rope Climbs 15′ 18 Dual KB Shoulder…
DetailsStrength/Skill Every 90 seconds for 9 minutes 5 touch and go Clean and Jerks Then 75 Wall Balls 20/14# 12/10 (scale weight before height) 21 TTB 21 6″ Target Burpees 15 TTB 15 6″ Target Burpees 9 TTB 9 6″ Target Burpees 6 TTB 6 6″ Target Burpees 3 TTB 3 6″ Target Burpees Absolute…
DetailsStrength/Skill Emom 10 Minutes 1 Hang Squat Snatch + 1 T&G Squat Snatch* *Start from the floor lift to the knee and pause for 3 counts, finish the lift then perform the second snatch touch and go. Focus on setup. After watching hundreds of athletes at the state meet yesterdays the ones having the most…
DetailsTillman 7 rounds for time of: 7 Deadlifts 315/225 lb Run 200m 15 Pull-ups Rest 45 seconds after each round Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 1 Squat Snatch The 5th set should be max effort and the last set should be at 90%. In the event of a pressout or miss repeat the missed rep or lower the weight. Then Nancy 5 rounds for time of: 400 meter run 15 Overhead squats 95/65…
DetailsStrength/Skill 7 rounds of: 5 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 32/24kg Rest 1:00 between rounds Then 3 rounds for time of: 30 Pull-ups Run, 400m Buyout 5 x 8 Straight Leg GHD* *We (meaning everyone of us) need to get stronger in the posterior chain. Most (meaning very…
DetailsStrength/Skill Back Squat 5 x 3 Work to 3 rep max effort. No max singles please. Then 3 rounds for time of: 15 Thrusters 95/65# 12 Box Jumps Over 30/24″ 9 Bar Muscle-Ups Buyout 5X3 Behind-the-Neck Push Press (Jerk grip) + 2 Jerk Grip OHS – work to a max for the complex. 5X3 Romanian…
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